[0:08]Welcome to the Daily Calm. Let's start today's session by finding a comfortable position. With a tall, straight back, and allow your arms to rest gently. When you're ready, close your eyes. Bring full attention to this very moment. Settling in, and allowing the mind and body to still.
[0:46]With openness, patience, and curiosity, bring your awareness to the breath. Taking a deep breath in, and releasing it fully. Follow the breath as it flows in and out of your body.
[1:26]Taking one last deep breath before letting the breath settle. Allowing it to feel natural and easy.
[1:39]Don't try to force the breath or regulate it in any way. Just allow it to flow naturally on its own.
[3:03]Then we'll scan down the body now, concentrating our attention from part to part. Start by bringing your attention to the top of your head and scalp. Feeling whatever's happening in this area. You might feel tingling or heat, throbbing or soft vibrations. There may be strong sensations or you might not feel much at all.
[4:06]On your next out breath, let that sensation dissolve. Lower your focus to the neck, letting the throat and sides and back of the neck soften. Notice any sensation that arises on the surface of the skin or deeper within.
[4:38]Now bring your attention to your shoulders. Noticing if there's any tension or strain. Breathe into your shoulders, and if any parts feel tight, allow them to relax.
[5:04]Extend your awareness down the arms, towards the wrists, palms, and fingers. On the next out breath, allow them to soften.
[5:32]Now come to the chest, observing the rise and fall of each breath. Notice how the lungs expand and contract.
[5:55]Direct your attention to your upper and lower back. There may be some intensity as this is an area where we commonly hold stress. If you notice any tension or warmth or discomfort, just observe what's there. With each breath you take, soften just a little bit more.
[6:32]Moving your focus around to your abdomen. Notice it expanding, filling up with air, and slowly emptying on the exhale.
[6:55]Then bring your attention to your pelvis. Notice where your body makes contact with the ground or your chair. And direct your breath into this area, relaxing into stillness.
[7:21]Now scan your legs, observing your thighs. Notice where they make contact with your cushion or chair. Lowering your attention to your knees, then your shins and calves.
[7:44]Let your legs soften and tensions release.
[7:58]When you're ready, breathe into your ankles, your feet, and toes. Let them relax and become soft, sinking into a state of relaxed awareness.
[8:28]And as we near the end of the session, take a moment to notice how you feel.
[8:54]You may find that you're more relaxed as this is often a common outcome of meditation. And this is one of the reasons why it's so helpful to meditate during times of stress. When we're experiencing stress, our amygdala fires up and it's difficult to make thoughtful decisions. So if we find our mind is clouded due to overwhelm, we can use meditation as a tool to calm the mind down.
