Welcome to this short meditation.
This meditation is designed to provide a bit of a restorative break in your day.
A time when you might need a little bit of rejuvenation just to make it through.
This meditation is also designed to be done while sitting in the chair.
You could do it lying down but just know that the instructions are for sitting in a chair.
Now find a comfortable seat.
Make sure your back is supported,
Your hips pressing against the back of the chair.
Feeling into the low lumbar curve,
Your feet firmly planted on the earth.
Lift and spread your toes and just feel this connection from toe tips to the heels.
Begin to close down your eyes or look towards the tip of your nose.
Bring your awareness to your breath.
Feel your lungs expand and contract,
Noticing the air passing in and out your nostrils.
Notice if one nostril feels stronger than the other.
Just notice.
Become aware of your feet on the floor.
Feel the weight of your feet on the floor.
Connect to your feet.
Feel grounded,
Awake and aware of your body in the chair and your feet on the floor.
Allow your right leg to relax and feel heavy on the seat of your chair.
Relax and let go.
Allow your left leg to relax and feel heavy on the seat of the chair.
Relax and let go.
Notice your pelvis heavy and how your low back presses into the back of your chair.
Aware of your spine relaxed and supported by your pelvis and the back of your chair.
Allow your shoulders to relax away from your ears.
Feel your right arm heavy in the shoulder socket,
Your right hand heavy and supported,
Gently resting on your thigh.
Feel it relax and let go.
Aware of your left arm heavy in its shoulder socket,
Left hand heavy,
Lightly supported and resting on your left thigh.
Relax and let go.
Feel your head lean back just enough to feel weightless on the top of your spine.
Notice if you are holding any tension clenching in your jaw or forehead.
Separate your lips and teeth.
Relax your entire head.
Aware again of your breath,
Draw a deep breath in through your nose,
Hold and exhale out your mouth.
Feel your entire body relax a bit more into your chair.
Inhale deeply,
Hold and exhale out your mouth.
Allow the next few breaths to simply feel relaxed and supported by the earth and your chair.
Nothing to do,
Just breathe.
Return to your breath,
Deep inhalation,
Full exhalation out your mouth.
Deep breath in,
Exhale fully.
Begin to feel your body awakening.
Notice it's rested.
Another deep breath in,
Exhale fully and feel your mind rejuvenated,
Ready and willing to awaken fully.
Last deep breath,
Find the edges of your lungs,
Hold and exhale fully.
Begin to blink open your eyes.
Take a moment to soak in your surroundings,
Reorienting yourself to your space and your body within that space.
Begin to move your body however you feel drawn to do so.
Enjoy the rest of your day feeling rested and refreshed.
