Hey there , this meditation is designed to help you slow down , not by stopping completely , but by aligning yourself with the present moment , to bringing yourself back to your center , so that you can originate all your intentions and all your energy from the source . You are the source and sometimes we forget how important , how vital it is to connect with ourselves so that we can be who we want to be in the world . So , when you're ready , find a comfortable position , either seated or with your feet firmly planted on the ground , or , if you're lying down , with your arms resting naturally by your sides , or if you're lying down with your arms resting naturally by your sides and when you're ready , close your eyes or soften your gaze , take a deep breath in through your nose , hold it at the top and then exhale slowly through your mouth . Allow yourself to fully land in this moment . We're going to go ahead now and take three deep , intentional breaths , inhaling deeply through your nose , filling your lungs completely . Hold for a moment at the top of your breath and exhale slowly through your mouth , as if you're sighing out any tension that you might be holding as you keep breathing in this way . Remember , the tension that you're holding has nothing to do with now . There is absolutely no good reason to be holding on to this tension . It does not belong here . It was not created here and once you ground yourself here and recognize this , you can simply let it go . It doesn't exist . This tension is being created by thoughts of the past or worries about the future . It does not belong here , here . Take a few more moments with your breath , exhaling any tension that has not been invited , that is not serving you , and with each breath , feel your body softening Easy , connecting to the rhythm of your breath and your heart , opening your mind Easy .
Lisa HopkinsNow let's bring our awareness to our body , beginning at the top of your head . Notice your forehead . Is it tense or smooth , or somewhere in between ? Invite it and allow it to soften in your jaw . Smile if you want to Yawn if you feel like it . Be in the moment and yourself to give yourself whatever you need . Feel your shoulders now , invite them to drop down and back and for your arms to grow heavy . You're supported by the surface where you sit or lie and that is enough . No need to do anything . No need to do anything . Notice your chest and belly and how they rise and fall with each breath . Play around a little here . Let your belly soften and expand on your inhale , try breathing only into your chest and then increase the connection between the two .
Lisa HopkinsTake a very deep inhale , an expansive breath that fills your lungs , and on the exhale , feel yourself melting open , warm , relaxed . Allow your legs to grow heavy and , if you're sitting , allow your feet to be firmly connected to the earth . Wiggle your toes around , maybe press up against the surface . If you notice any areas of tension , simply breathe into that space . It doesn't belong here , allowing it to release .
Lisa HopkinsWith your next exhale , place your hands on your thighs and slowly trace small circles with your fingertips , as if drawing spirals on the fabric of your clothing , feeling the texture under your fingertips . If you're seated , allow your body to sway slightly from side to side , mimicking the rhythm of a gentle breeze . Take a moment to really listen to your body here . It may be that you don't want to move , and that's okay . It may be that you want to continue gently swaying , incorporating a neck roll or a wrist roll , whatever feels right for you in this moment , moving in harmony with your body , listening , breathing , breathing .
And when you're ready , I want you to draw your attention to something that you are grateful for in this moment .
Lisa HopkinsIt could be the air you're breathing , the support of the chair beneath you , or simply the fact that you've taken this time for yourself . Whatever it is , breathe that gratitude in deeply , letting it fill your chest and then exhale it out slowly , imagining it , feeling it radiating out into the world . Place one hand on your heart and one on your belly , feeling the rise and fall of your breath , the steady rhythm that carries you through even the busiest days , and whisper to yourself I am here . And whisper to yourself I am here . This is now , now . Now is all we have . I am not afraid to slow down . I am connected . I am in my power . I am the source . I am the source . Take one final deep breath , my friends , and hold it for a moment and exhale slowly , slowly , when you feel ready . Start to move your body again , gently reorienting yourself to your surroundings . Open your eyes whenever you feel you're ready . Have a wonderful day of moments , of living in the moment , namaste .