Meditate With Me – by @jcxh

The Dean bigadminjobs | May 12, 2015

Posted in Blog, Front, Keep

Jacqueline Hedge

By Jacqueline Hedge

 

Meditate With Me

 

I woke up with a racing heart today. Like everyone in here I’ve got a lot on my plate. I haven’t been taking the time to clear some space in my head during the day and it’s finally affecting me physiologically.

 

I guess there’s no time like now, so why don’t you do it with me?

 

Sit comfortably.

These next 3 minutes are for you, and you alone.

Be aware of your breath.

Feel the air flowing in and out of your nose, and down into your lungs.

 

Breath in.

 

2

 

3

 

4

 

Breath out

 

2

 

3

 

4

 

Breath in

 

2

 

3

 

4

 

Breath out

 

2

 

3

 

4

 

Continue this rhythm

Be present in your body.

 

Feel your chest as it moves out

 

and in

 

feel your lungs fill with air, pushing your ribs out,

and sinking back again.

 

Focus on your diaphragm,

imagine the air pushing down,

 

expanding into your abdomen

 

and coming back to your ribs,

 

pushing out stale air.

 

Breath in

 

2

3

4

 

Breath out

 

2

 

3

 

4

 

Perhaps you will feel your heart beat.

 

Observe it.

 

Greet it.

 

You are alive.

 

Breath in

 

2

 

3

 

4

 

Breath out

 

2

 

3

 

4

 

Imagine your blood taking vital energy from your chest

 

to your shoulders

 

Your upper arms

 

your elbows

 

your forearms

 

your wrists

 

your hands

 

to your fingers

 

feel the flow of life rushing through your limbs

 

imagine the stress contained in your chest flowing down

 

and out through your fingertips

 

Breath in

 

2

 

3

 

4

 

Breath out

 

2

 

3

 

4

 

Come back to your chest,

 

Imagine this energy sinking down through your ribs,

your stomach,

 

your hips

 

your thighs

 

your knees

 

your shins

 

your ankles

 

your feet

 

your toes

 

release the tension as it flows through the tips of your toes.

 

Feel the ground underneath you

 

Observe how it supports your weight.

 

You are present

 

you are alive

Breath in

 

2

 

3

 

4

 

Breath out

 

2

 

3

 

4

Be aware of your whole body.

A collective thing

 

Breathing

 

Flowing

 

Processing

 

Observing

 

Bring your attention out into world around you

 

You are present.

 

Reconnect with your environment.

 

Listen

 

Smell

 

Taste

 

Shake yourself out

 

Breath in

 

Breath out

 

Breath in

 

Breath out

 

And carry on.