Dealing with stress, anxiety, or even just a hectic routine can leave us feeling off-centered. Today’s meditation can help restore balance and harmony in your body and spirit. Read on, below.
Begin in a comfortable seated position. You may sit on a yoga mat, chair, or cushion. Start by examining your surroundings—noticing the sounds that you can hear, as well as the sensations you can feel. Then, shift the attention to your body.
Notice the shape of your body and the space that it takes up. You can scan the body from the top of your head down to the tips of your toes. Start to notice as well your postural habits. Do you tend to shift your weight more towards one side? Do you tend to slouch more forward or lean more backward?
With the intention of cultivating balance in your body, try to sit more upright and more evenly—even if that would drawing your navel and engaging your core a bit more, or lengthening the spine just a touch more.
Then, notice your breath. Breathe in and out naturally. Just like your body, notice any habits or tendencies. Are you inhalations deeper than your exhalations? Conversely, are your exhalations deeper than your inhalations? Do you breathe at a fast pace? Or do you hold the breath? Again, with the intention of cultivating balance and harmony, try to breathe more evenly—with each in breath as steady as the out breath.
Continue sitting and breathing mindfully for the next few minutes.
Remember that it’s okay to wobble around, feel restless, or even become distracted throughout your meditation. Every time you begin to feel the mind wander, gently coax your attention back to your body and back to your breath. Though achieving a sense or feeling balance may be difficult amidst a stressful, busy week, know that meditation is there to help you return to your center. When you feel that your meditation is complete, open your eyes.