This is a meditation for when you simply need to pause and reset in the midst of a full and possibly overstimulating day.
Begin by setting yourself up in a space where you can simply be for the next few minutes.
And if you need to pause to figure out where that's going to be,
Go ahead.
For some of us it can be difficult to find these spaces depending on your situation.
You may have to get creative in order to have a quiet spot and yes,
Even the car or a large closet or tucked into the corner of your bedroom and covered with a blanket is okay.
Start to ease into your breath with slow inhalation and exhalation.
Gently draw breath into all of your core body and torso,
Including your low belly,
Mid belly and back and upper back.
Find new places to pull the breath.
Pull the breath into places where it's most needed.
And as you do,
Invite the words,
I choose to pause and exhale.
I release all excess,
Excess energy,
Excess thought.
Inhale,
I choose to pause and exhale.
I release all excess.
Inhale,
I choose to pause.
Exhale,
I release all excess.
As you breathe,
Tune in to each place in your body that's feeling overloaded,
Overstimulated and give it permission to let go.
Draw a sense of calm,
Quiet stillness into all those places.
Allow the excess thought,
Noise,
Light,
Energy to fall away and keep breathing with ease.
Imagine you could breathe in the essence of a calm lake.
Just as the sun begins to rise,
The deep stillness,
The vitality of nature as it wakes,
The quiet calm.
Breathe it slowly,
Deeply all the way into your cells.
Inhale and invite the words,
I welcome calm.
Exhale and invite,
I release all excess and refresh.
In,
I welcome calm.
Out,
I release all excess and I refresh.
Continue this pattern and these words for a few more breaths,
Envisioning the lake's beautiful stillness and carry it with you even as you begin to shift back into the now if you choose.
You can pause and stay here a little longer or you continue an ease of breath into your core.
And as you're ready,
Begin to feel the earth beneath you.
Begin to feel a sense of energy rise up from the earth,
Deeply grounded up into your spine and to the crown of your head.
On the slow exhale,
Allow the calm energy to extend out to the tips of your fingers and toes as the energy flows back down your spine.
Feel the temperature of the room.
Inhale and invite the words,
I am balanced.
Exhale the words,
I am steady.
I am balanced.
I am steady.
I am balanced.
I am steady.
As you're ready,
Slowly reopen your eyes and with awareness and renewed sense of balanced energy,
Move back into your day knowing with confidence that you can reset any time you choose.
