Finding calm in difficult times: Try mindfulness meditation to support well-being

Hi, this is Tanzania. I will be guiding you through a short body scan.

I invite you to find a relaxing position, either sitting up or lying down. Let your body go completely limp while keeping your back straight. You may adjust your position if needed to make sure you are comfortable. Gently close your eyes.

With my guidance, you will draw your attention towards noticing what is happening in your body. Whenever you come across any sensations, simply observe without judgment. Take a long, slow, deep breath in. And then let it out slowly. Take another long, deep inhale, then slowly let it go. Continue to breathe slowly and gently at your own pace.

Start by bringing your attention to your head. Does your head feel heavy or light? Are there any thoughts showing up? Take a deep breath in, and breathe out, releasing any distraction brought on by your thoughts, being completely present to yourself.

Now slowly notice your forehead, eyebrows, and eyes. Are your eyes relaxed or squinting? Gently move your awareness to any sensations all over your face, paying attention to your cheeks, nose, ears, mouth, chin, and jaw.

Shift your attention down to your throat, neck, and shoulders. Are the muscles tense or are they smooth? Take a deep breath and imagine the breath going through your throat, shoulders, arms, all the way to your fingertips. Become aware of any sensations in your arms, elbows, hands, and fingers. Observe, allow, and be completely in your body.

Now slowly move your awareness to your torso. Focus on your chest area and your lungs. Gently become aware of your heart. Feel the heart beating in your chest. Notice and allow any feelings that may be surfacing. Be extra gentle and kind to yourself. If your mind wanders, accept the presence of your thoughts and gently bring your attention back to your body.

Breathe slowly and deeply as you move your focus downwards around your abdomen. Observe and notice, accepting any feelings and sensations as being part of your body. Gently observe your back. How does it feel? Any tension or stiffness? Just be curious as to what it feels like. You don’t have to change anything.

Feel your attention moving to your buttocks and hips. Notice if there is any sensation and feel the contact of your buttocks with the seat you are on. Remember, you are simply observing.

The focus of your awareness now moves down to your legs. Are there any feelings of discomfort in the thighs, knees, or lower legs? It is fine if you don’t feel anything. Become aware of the connection your legs have with your seat.

As you continue to breathe slowly, your attention moves down to your ankles, heels, the balls of your feet, all the way to the tips of your toes. Notice sensations and be present to whatever is taking place in and around your feet. Feel the feet touching the ground.

Take a nice, long, deep breath in, all the way to your toes, and exhale fully. Begin to notice how your hands, legs, and feet are feeling against them.

Slowly notice the sounds around you. Keeping your eyes closed, wiggle your toes and fingers. You can stretch your arms and legs if it is comfortable for you. When you are ready, you may open your eyes.

Hello. Today I will be guiding you through a simple body scan meditation.
Let’s start with finding a relaxing position. You can stay seated or lie down, whichever is comfortable for you. If you are sitting down, rest your feet on the floor and make sure that your arms and legs are not crossed. You can shift your body a bit until you feel completely at ease. Gently close your eyes.

With my guidance, you will slowly draw your attention towards noticing what is happening in your body, how you’re feeling. Whenever you come across any sensations, simply observe without judgment.

Take a long, slow, deep breath in. And then let it out slowly. Take another long, slow, deep inhale, hold it for a moment, then slowly let it go. Continue to breathe slowly and gently at your own pace. Let the exhales be longer than the inhales. Feel your belly softly rising and falling with each breath.

Gently bring your attention to your head. Does your head feel heavy or light? Warm or cool? Are there any thoughts showing up? Take a deep breath in and breathe out, releasing any distraction brought on by your thoughts, being completely present to yourself.

Now slowly notice your forehead, eyebrows, and eyes. Are your eyes relaxed or squinting? Gently move your awareness to any sensations all over your face, paying attention to your cheeks, nose, ears, mouth, chin, and jaw.

Shift your attention down to your throat, neck, and shoulders. Are the muscles tense, or are they smooth? Take a deep breath and imagine the breath going through your throat, shoulders, arms, all the way to your fingertips. Become aware of any sensations in your arms, elbows, hands, and fingers. Observe, allow, and be completely in your body.

Now slowly move your thoughts to your torso. Focus on your chest area and your lungs as you continue to breathe deeply. Notice any sensations that might be there. Accept whatever is showing up. Gently become aware of your heart. Can you hear your heart beating in your chest? Allow any emotions that may be surfacing. Be extra gentle and kind to yourself.

Breathe slowly and deeply as you move your focus downwards around your abdomen. Accept any feelings and sensations as part of your body. If your mind wanders, acknowledge the presence of your thoughts as just thoughts passing through your mind, and softly bring your attention back to your body.

Gently observe your back. How does it feel? Any tension or stiffness? If yes, just be curious as to what it feels like. You don’t have to change anything. Just be present.

Feel your attention moving to your buttocks and hips. Notice if there is any sensation and feel the contact of your buttocks with the seat you are on. Remember, you are simply observing.

The focus of your awareness now moves down to your legs. Are there any feelings of discomfort in the thighs, knees, or lower legs? It is fine if you don’t feel anything. As you continue to breathe deeply, your attention slowly moves down to your ankles, your heels, the balls of your feet, all the way to the tips of your toes. Feel the feet touching the ground. Notice any sensations, and be present to whatever is taking place in and around your feet.

Take a nice, long, deep breath in, all the way to your toes, and exhale fully. Notice what it feels like right now. Give yourself permission to just feel the presence of your being at this moment in time. Simply soak in this beautiful feeling of serenity.

Remember, there is no one better for you to be than yourself. You are unique. You are important. You are enough. You have inner beauty and strength. You are loved, connected, and safe. Thank yourself for making time today just for you.

You can come back to this peaceful feeling of loving kindness whenever you want to. Take a nice, long, deep breath in, and exhale fully. Begin to notice how your hands, legs, and feet are feeling against them. Slowly notice the sounds around you.

Keeping your eyes closed, wiggle your toes and fingers. You can stretch your arms and legs if it is comfortable for you. Whenever you are ready, you may open your eyes. There is no rush. Thank you.

Hello I’m Tanzina and I will be guiding you through a short meditation today. Let’s start with finding a comfortable position. You can stay seated or lie down, whichever you prefer. If you are sitting down, make sure your feet are resting on the floor or a foot stool. And your arms and legs are not crossed. Gently close your eyes. Or soften your gaze. Let’s start with noticing your natural breath. There is no need to change anything. Simply notice each and every breath. Is there a little pause at the top of each breath? Are the breaths long and deep? Or short and shallow. Simply notice. Feel the weight of your body on the seat bed or floor. Wherever your body is touching. Allow your body to go completely limp. Allowing your arms and legs to simply rest. Without any effort. Pull up the eyebrows and forehead. Smooth and relaxed. Let the shoulders drop gently. If they are hunched up. Take a long and deep breath in. And then let it out slowly. Take another deep inhale. Hold it for a moment. Then slowly let it go. Take one more deep breath. Now exhale. Very slowly. Now continue to breathe slowly and gently at your own pace. Be longer than the inhales. And notice your belly gently rising and falling with each breath.

Let go completely.

In your mind’s eye. I invite you to imagine yourself walking along a quiet path. Did my trees. Imagine what the ground feels like under your feet. Feel a soft breeze gently blowing through your hair. At the end of the path, you’ll arrive at a locked gate. You look down and. Realize that you are holding a key. You open the gate with the key in your hand. And enter a beautiful garden. You close the gate behind yourself. This is your private garden, no? Else can enter here. You are protected and safe. Take a look around. What plants do you see? Are there flower beds, vegetable gardens, fruit trees? This garden can be anything you wish it to be. The temperature is perfect. Just the way you like it. The sun is shining. The air is fresh and crisp. As you walk through your garden. You notice a magnificent butterfly. It’s as if your own inner beauty is shining through the wings of this butterfly. Use your imagination to see what colors and patterns are on its wings the butterfly as it explores the garden. It stops on your favorite flower. And slowly stretches. It rests its wings. He takes a sip of the sweet nectar.

Imagine what the nectar must taste like. Take a deep breath. And imagine you can smell the flowers, the trees, the earth. You can smell the garden around you. Listen to the sounds of the garden. The wind blowing through the trees. Birds singing. You hear the sound of trickling water. It may be a Creek, a fountain or a fresh spring. Whatever you wish it to be. You look around and find a seat to sit on. It may be a cozy garden chair. A comfortable swing or even a large rock covered in soft lush moth. Take your time and get comfortable. Read the clean air. Listen to the cheerful sounds. You’d enjoy the sweet smells of your garden.

How does it feel right now? Can you send Carmen peace in your heart? Take a moment to simply soak in this beautiful feeling of serenity. The time has come to leave for now. You walk towards the gate. Glancing back with a smile as you leave. Unlock the gate with your key. Remember that you can come back to this peaceful garden. In your imagination, whenever you want to. You know, seeing yourself slowly walking home. Filled with a profound sensation of goodness. Slowly and gently, allow your awareness to return to your body. Feel the surfaces touching your hands, legs and feet. Slowly move your body, wiggle your toes and fingers. Take your time. There is no rush. Whenever you are ready, you may open your eyes and return back to the room. Thank you.