Beginning this 12 minute guided meditation by taking an intentionally deep breath and stretching the arms up over the head with an exhale stretching arms out to the sides and down and just pausing into stillness.
Now,
Rolling the shoulders.
If it serves you,
Linking the shoulder rolls with the breath by allowing the inhales to guide the upward movements,
The exhales to guide the downward movements.
Now,
Reversing direction with these shoulder rolls and coming to stillness.
Sensing into any other areas of the body that are calling for some stretching or repositioning before beginning the stillness portion of the practice.
As these movements feel complete,
We'll begin three intentionally deep breaths.
Upon coming to the exhale in particular,
Having a sense of just putting things down.
So,
Beginning now,
Deep inhale.
Exhaling,
Just putting things down.
Ah,
Taking another deep inhale.
With the exhale,
Allowing things to settle.
Taking the third deep breath on your own.
Again,
With that sense of putting things down or perhaps relaxing on the exhale.
Now,
Allowing the breath to just return to its own natural rate and rhythm and being invited to anchor your attention at your feet.
Noticing whatever sensations are arising as the attention is anchored at the feet.
Not so much thinking about the feet,
But rather being aware of whatever can be felt,
Including a complete absence of sensation.
When the mind wanders from this anchoring at the feet,
Acknowledging it and beginning again.
Now,
You might stay with the anchor at the feet or accept the invitation to explore sensations at the seat region.
Bringing some curiosity,
What can be felt as the attention is anchored at the seat?
When the mind wanders,
Acknowledging it and beginning again.
If it serves you,
Now focusing the attention at the hands.
What shows up when the attention is anchored at the hands?
Now,
You might stay with one of these anchors we've already practiced with.
Feet,
Seat,
Hands.
Or,
You may accept the invitation to open to sounds.
Simply allowing sounds to arrive at the ears.
Not so much noting what's causing the sound,
But rather exploring the qualities.
Loud or soft.
Low or high pitched.
Constant or intermittent.
Regular or irregular.
No sound is an interruption in practice.
It's simply another phenomenon to be noticed.
Now,
If it serves you,
Noticing where in the body the breath is most easily perceived.
Perhaps in the nostrils,
Back of the throat,
Or movements of the chest or belly.
Having identified where the sensations of breath are most vividly perceived,
Anchoring the attention with the breath.
Breathing in,
Knowing that you are breathing in.
Knowing that you are breathing out.
Knowing the pauses between the breaths.
When the mind wanders,
Acknowledging it.
Perhaps making a soft mental note of thinking,
Feeling,
Hearing,
Whatever it was that the mind wandered to,
And beginning again.
Continuing this practice with whichever anchor has been friendliest for you.
And knowing that there'll be a bit more silence allowing you to practice.
Where is the mind in this moment?
As we draw to the close of this practice,
Taking a moment to have some gratitude.
Beginning with gratitude for yourself.
For having taken the time to do this self-care practice.
And bringing to mind someone who has shown you kindness at some point in your life.
And having a sense of gratitude for that being also.
And now,
Setting the intention to practice again tomorrow.
Thank you for your practice today.
May you be safe,
Well,
Happy,
And peaceful.
