Your secret weapon is the breath. Breathwork changes you. Mindfulness infiltrates within the gap or pauses at the top and bottom of the inhalation and the exhalation.
Settle yourself comfortably. Sit on a cushion or a chair, spine erect or lie on your back with the utmost care and in a restful posture. Add pillows, blankets or any helpful, familiar throws or quilts. Get snug and comfy but try to stay alert. Or, remove them and adjust till you find yourself at ease.
Close your eyes. If you’re comfortable with that. Or, gaze lightly in few feet in front of you. Breathe in deeply. As you breathe out, let go of any tension. Do this 3 times at least. Perhaps breathe in slow and exhale with an audible sigh.
Deliberately take 3-4 more breaths in and out, feeling the air as it enters your nostrils, fills your chest and abdomen, and flows out again.
Then let your breathing settle into its natural rhythm, without forcing or controlling it. Continue to breathe effortlessly in your own way. Just feel the breath as it happens, without trying to change it or improve it. You’re breathing anyway. All you have to do is feel it. Rest your attention lightly – as casually as a butterfly rests on a flower.
Now, In your mind say your name silently to yourself and tell yourself to relax and feel yourself relaxing. Become aware of any sensations that come up. Is there any tingling? Do you feel pulsations? Vibrations? Keep breathing naturally.
Again, in your own mind, say your name, say relax and feel yourself relaxing and letting go. Are you feeling pressure? Breathe into that area. Can you feel yourself stretching and releasing? Once more, say your name, say relax, let go even further.
Feel every part of you relaxing. Say your name silently to yourself and Tell your body to relax. Body relaxing. Now say your name and tell your mind to relax. Mind unwinding.
Whisper your name to self and place your hands on your heart. Tell your heart to melt into the vast space of the body. Your heart relaxes and you let it relax and it soothes you.
Let your attention rest on the feeling of the sensations and your restful breath. You don’t need to make the breath deeper or longer or different from the way it is. Just notice. Simply be aware of your breath and the sensations of letting go into tranquility.
Now say your name and Tell your fingers to relax. Fingers and hands untangle, untying tension. Say your name and allow your belly to soften, abdomen quiet and calm.
Feel the air and energy around your skin and Now tell your skin to relax. Let the skin breathe out with peace and serenity.
Allow your jaw to drop and release by opening your mouth and shifting the lower mandible or jawbone left to right and back several times. Jaw and face tranquil and relieved of tension.
Feel how good it is to be still and peaceful, letting your body release all stress. Letting your mind enjoy peace and quiet.
As we come to the close of this meditation and calmly return to the moment, here, right now, take a moment to feel the pleasure that comes from taking care of yourself, paying attention, taking risks and bringing self-love and nurturing to your practice. Experience the joy of making healthy choices. Take 3 deep breaths in and out, come back into the room and when you’re ready to move into the day, open your eyes.