I'm sure that we can all relate to the feeling of getting caught in a whirlwind of thoughts,
Watching a spider web be created from one thought to another.
In these moments,
You might notice your body become tense and overwhelmed.
My goal is that this meditation will help you to relieve both the stress in your mind and body.
Beginning to bring awareness to the breath,
Noticing how it moves in the body.
As you inhale,
Feeling the diaphragm and the chest expand.
And as you exhale,
Experiencing it fall back into the body.
As we experience these moments of silence and quiet,
You may notice some thoughts coming and going,
But avoiding any judgments that may arise about these thoughts,
Observing it for what they are,
Rather than what you think they should be.
As we notice the breath,
Trying not to change it,
But rather just observing it.
Decide right now to sit in the seat of the observer.
The observer of the thoughts in the mind,
The observer of the sensations in the body.
Beginning to deepen the breath,
Focus especially on making the exhalations longer than the inhalations.
Notice the effect that this breath pattern has on your body.
If you notice your thoughts wandering,
Observe them,
Let them pass,
And bring your mind back to the breath.
With your next exhale,
Allow it to relax your shoulders down your spine.
Feeling as though any tension is melting into the ground beneath you.
With your next exhale,
Allow any constriction in the abdomen to release.
Feeling ease and comfort in this area of the body.
Lastly,
Exhale to release any tension in your jaw,
Between the eyebrows,
And on the eyelids.
Letting it just disappear as the breath flows out of your lungs.
And again,
If you notice the mind wandering,
Observe the thought,
Let it pass,
And bring your mind back to the breath.
With permission to your body and mind,
To feel safe and calm wherever you are.
Allow yourself to experience this moment fully,
Bringing your mind to the here and now.
With your next breaths,
Fully experience each and every part of it.
Noticing the length,
The depth,
The movement in the body.
Notice the beginning,
The middle,
And the end.
You are here now experiencing this moment.
Just like you are always here and now,
Experiencing each moment as it comes.
When you feel ready,
Begin to open the eyelids or bring your awareness back into the space around you.
Notice the feeling in your body right now,
And know that you can bring this to you wherever you are.
You have the ability to do so.
