Meditate With Me – by @jcxh
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.
