Welcome Zen , friend . I hope , wherever you are , you are doing well , especially during this particularly busy and hectic time of year . Let's get right into our drop of Zen by finding a comfortable spot where you can sit or lie down for this short guided meditation . We will actually begin today with our eyes open , as we get a sense of grounding and invite in some calmness . I would like you to start by slowly , with intention , looking around your surroundings , and doing so not just with your eyes but also with some gentle movement of your head , so slowly looking to one side , taking in what you can see , and then slowly starting to scan back to what's in front of you and then taking in what is on the other side of you , if there's something behind you . You might even want to turn around in your seat and just look and notice what's behind you as you do this , really getting a sense of safety , seeing that you are safe wherever you are , and then bring your gaze to one spot , maybe one object that makes you feel present , that makes you feel safe . It could just be something that's very neutral , or an object or something that evokes a sense of comfortableness , something pleasant . Maybe it's a happy memory that comes up as you look at this item and just stay with that , just keeping your gaze there . And now I would like you , if you are able to , to either close your eyes or a nice gaze downward would be just fine too . Whatever feels best for you , and , of course , only if you are able to get nice and still and look down or close your eyes .
Speaker 1This is not a good exercise to do while you're driving and , with your eyes closed or that soft gaze , start to feel into your body . Notice the periphery of your body , the outside edges , and then start moving your way inward . Notice where your body is making contact with the chair , the ground , the bed , whatever is beneath you . Can you get a sense of heaviness ? Can you get a sense of presence ? Just staying here , really bringing your attention to your body .
Speaker 1If your mind wanders , just gently bring it back . An invitation to be present in your body , in the room or the area around you , knowing that you are safe , giving yourself the gift of this present moment . We'll stay here for just a little bit longer . Of course . You're welcome to stay as long as you'd like , and then , when you're ready , you can slowly start moving your head and your eyes again taking in the room or area around you . You can even take a nice deep breath in here and a long , slow exhale and know that you can continue to this exercise anytime you would like to feel grounded and safe . I'm so glad you joined me here today . Until next time , friend , I hope you'll continue to take some time today and every day to do something kind for yourself .