Hi,
My name is Suzy and this meditation is the meditation that you will use as your go-to on that day when you're feeling completely stressed and overwhelmed and the day that you feel that you really just don't even have time to do a meditation.
So this practice is going to be short and effective.
Begin now by sitting comfortably.
Softly close your eyes.
And let's scan the body now so that we can start to release all of the accumulated stress and tension that we may be holding on to.
Begin by noticing where your feet are firmly placed on the floor,
Uncrossed ideally.
It's nice if you have your shoes off,
You can wiggle your toes.
And allow your feet to settle now,
Feeling them firmly on the floor.
Moving your awareness up from the soles of your feet to the top of the feet.
Feeling that space between your toes.
And allowing your ankles,
Heels,
Shins and calves now to relax.
Moving to the knees and the back of the knees.
And although you're sitting in a relaxed way,
Your spine is upright and becoming aware of the natural curves in your spine.
From here we'll gently scan the front of the body now.
Feeling the tummy.
You may notice a gentle rise and fall with each breath.
And then moving your awareness across the shoulders next.
Notice your shoulders now,
Are they hunched up,
Are you holding tension there?
Give yourself permission now to release all accumulated stress and tension across your shoulders.
Allowing them now to soften as they roll away from the ears.
Creating more space between the shoulders and the neck.
And moving down both arms,
Allowing your hands to rest lightly on your lap.
Becoming aware of your throat next.
Your chin,
Your jaw.
If it's comfortable to do so,
Allow the tip of your tongue now to lightly touch the ridge which is behind the two front upper teeth.
And this will help to relax your facial muscles and your jaw.
And your mouth is softly closed.
Coming aware next of the cheeks,
Your ears,
Your head.
Top of your head,
The forehead.
Area between the eyebrows.
Moving down to the tip of your nose.
Here at the tip of the nose let's meet the breath.
And subtly become aware of the breath as it moves in and out through the nose.
And for the next few moments,
Observing the movement of the breath.
Your mind is giving you a running commentary here.
Simply replace those thoughts now with the words I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
There is nowhere to go.
There is nothing to do now.
Simply be and simply breathe.
And as soon as your attention drifts away,
Simply come back.
Keep coming back.
And notice the breath as you are breathing in and as you breathe out.
Your breath is natural.
And it doesn't require any effort.
Your breath is slowing down.
You may notice as the breath slows down some,
Your body will relax accordingly.
And as your body starts to relax,
Notice your mind is beginning to relax.
However you may become distracted,
Simply keep returning to the breath.
To the tip of your nose,
To the sensation of the cool breath as you breathe in and as you breathe out.
Following your breath for the next few moments.
And the Black And as we begin to release this practice,
Let's take a long,
Slow,
Deep breath in together.
In through the nose,
Filling your belly,
And then holding it at the top of the breath.
We'll exhale it together.
So let's begin.
Long,
Slow,
Deep breath in.
Short pause as you hold at the top of this breath and then release the breath.
Fully exhaling out through the nose.
Let's do that one more time.
Take a long,
Slow,
Deep breath in through the nose.
Filling up your belly,
Pausing at the top of this breath and let's release together.
Exhaling back out through the nose.
Taking a few more moments now to fully become aware of where you are,
Where you're sitting.
Begin by wiggling your fingers,
Your toes.
You can also start to move your head from side to side,
Scanning your whole body now as you open your eyes and really feel what does the state of restful awareness feel like now.
And carrying this beautiful state with you as you step back into your day.
Thanks for meditating with me today and I look forward to connecting with you again soon.
