This meditation is designed to help you slow down and just be with yourself for a little while.
We're going to start by getting into a deep state of relaxation.
Start by getting yourself into a comfortable position.
You may prefer to sit with your legs crossed or you may prefer to lay down whatever feels most comfortable to you and just take a few moments to settle into whatever position you've chosen.
Place your hands palms up either on your knees if you're sitting or down by your side if you're lying down.
Close your eyes if that feels comfortable to you or find an anchor to focus on and practice a soft gaze.
Now start to bring your attention,
Your awareness to your breathing.
Notice the air as it gently travels into your body,
Through your nose and out through your mouth.
Throughout this meditation use your breath as an anchor.
If you find your attention wandering into thoughts of past and future,
Gently bring it back to the present moment and your breathing.
Without judgment,
Simply notice that your awareness has left the present moment and bring it back.
Stay here for a few moments,
Just gently breathing,
Focusing on the breath and bringing focus back when it gets momentarily lost.
Now we're going to move your awareness around the body to release any tension you may still be holding so that you can fully relax.
Start by bringing your awareness into your head,
Your forehead,
Your eyes,
Your cheeks,
Your jaw,
Your tongue.
Let go of any tension you're holding here.
Soften the eyes and the cheeks,
Unclench the jaw,
Remove your tongue from the roof of your mouth,
Let it all melt away.
Now move your focus down into your shoulders,
Drop them down away from your neck,
Release,
Feel the tension you were holding there,
Gently release.
Then move your awareness down both of your arms and into your hands.
Squeeze your hands together and then release them,
Feeling the tension you were holding in your hands melt away as you do.
Now take your attention down your spine and into your pelvic area,
Loosen your hips and let go of any tension you had stored there and then keep moving your focus down both legs and into your feet.
As you move down your legs,
Feel that tension melt away.
As your awareness lands on your feet,
Let go of any last remaining tightness you may be holding there and take a moment to notice how your whole body feels calm and tension free.
Just stay with that feeling for a moment.
Now refocus on your breathing,
Gently breathing in through the nose and out through the mouth,
Feeling more and more relaxed with every breath you take.
We're going to take a few minutes now to give ourselves the gift of presence and calm,
To give ourselves the gift of connection.
Use your breathing as an anchor for these next few minutes.
If you notice that your mind is filling up with thoughts,
That's okay.
As soon as you become aware of it,
Bring yourself back to focusing on your breath without judgment.
That's why it's called meditation practice after all.
We're just practicing pulling our focus back every time it's lost.
If the breath doesn't work as a good anchor for you,
You can try something else,
Perhaps a mantra or maybe the sound of my voice and the music.
Whatever helps you stay the most present,
Go with that one.
Okay,
Now as you approach the end of this meditation,
Just do a little check-in with yourself.
How do you feel?
Did you find that easy or difficult?
Did it feel comfortable or uncomfortable?
Remember you can come back to this meditation at any time to practice focusing on your breath and sitting with yourself in silence.
Take one last moment to reconnect to your breath and give your fingers and toes a wiggle.
Open your eyes and come back to the present moment.
