Friends, my head is so in the clouds that I entirely forgot to write a blog post earlier this week. So as I often do, I pondered what I could use support with today, and I think it’s definitely time to move out of my head and into my body. So, I hope this practice is helpful, either as a practice to try on or as inspiration to find your own practices when you need them.

If you’re someone who struggles to meditate, if it’s accessible for you, consider doing some vigorous exercise (at least enough to get your heart rate up) before doing the exercise below. I find that if I’ve already gotten my blood pumping, it’s easier to me to slow down and tap into my wise mind. I have less swirling thoughts that way.Subscribed

Here’s the practice in written form, or you can listen to the meditation as well here.

Begin by stopping. Allow yourself to pay attention to your breath. Observe the inhale and the exhale. Notice the temperature of your breath. Observe the rhythm. In, and out. In and out.

Make a commitment to you, right now. To taking time for you. When intrusive thoughts, or any thoughts, start to pop in, let them go.

Find a quiet place to sit, a comfy position to take, if you haven’t yet. Close your eyes if that feels comfortable for you to do so. Feel the surface beneath you. Observe its texture, and feel the weight of your body on whatever surface it is on.

Feel your limbs, wherever they are. Observe any tension you’re holding onto. Notice the sensations of your body.

Find your toes, if you’ve got some. Give them a wiggle. Notice the muscles that get involved when we wiggle our toes. See how many of them you can find.

Listen to the sounds around you. Notice the close sounds. Notice the far sounds. Notice the sound of your own breath.

Take a moment to give yourself a hug. Feel the physical sensations of touch, weight, and maybe even notice the temperatures you feel.

Relax your limbs. As you breathe in and out, do a quick body scan to notice any tension you’re holding onto, from your head all the way down your torso and into your feet. If you’d like to, breathe into the spots where you feel tension. Observe the sensations that call your attention.

Gently and being careful not to hurt yourself, tighten the muscles of your body, from your head down into your feet. Observe what it feels like to hold those sensations. See what small details you can be present to.

Relax. Relax all the muscles, and notice what differences you feel now that you’ve let go of that extra tension.

If you’re comfortable doing so, this is a beautiful time to choose a positive phrase to repeat a few times, in your head or out loud (which can be even better for grounding purposes). A message like “I am enough” or “I am grateful” or “I am loved” or anything else that resonates for you can work.

When you’re ready, if you have your eyes closed, open them. Focus your attention on an object in front of you, or near you. Notice the details of it – the color, texture, shadows. See if you can observe a detail you haven’t noticed before. No need to analyze it – just allow yourself to take it in with your eyes, with attention.

Find a new object to focus on. Observe its color, its texture. Allow any extra thoughts to float away.

And now, before you return to your regularly scheduled day, allow yourself a moment to observe how you are feeling in this moment. Consider if you’d like to take a pause like this more often in your day.

That’s it, folks. I’d love to hear if you appreciated this today, and whether you’d like more recordings like this one.

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Take good care. Keep resisting.