Mindfulness Practice - Additional Scripts
Intro to Mindfulness for Urges
By Dr. Chaya Kobernick - themindfulwoman.org
One of the best ways to deal with your urges is through Mindfulness.
Here’s a short introduction about what mindfulness means, and how you can master it.
Mindfulness translates to nonjudgmental awareness of the present moment. It means not worrying about the future, nor reflecting on the past. It’s not even thinking about the present moment; rather, it’s experiencing the present moment exactly as it is. It means observing reality and attaching words to those observations, without opinions, beliefs, interpretations, or judgments.
Mindfulness has been shown to have numerous benefits for those who practice it. One of these benefits is that mindfulness can be a great way to deal with urges.
We often hear people say things like, “he made me so upset” or “I had to do it”. If we think about it objectively, can anyone actually make anyone else do or feel anything? Let’s try it. I’m going to make you walk. Walk. Did it work? Here’s another example. I’ll say a word, and I want you to do nothing, okay? Itch.
The point is, we can have urges without necessarily acting on them. Mindfulness is about pausing and reflecting on the urge. For most of us, a majority of the time we do exactly what our urges tell us to do. Feel angry? Yell. Have an itch? Scratch it. Mindfulness places a moment’s pause between a situation and our response to it; it adds bechira, or Free Choice. Using mindfulness, you can learn to notice urges, then make a choice about what to do with them, before they control you.
Urges can take many different forms, and so it helps to start by getting familiar with your own urges. When you have an urge, is it accompanied by certain thoughts or certain sensations in your body? How do you recognize when you’re having an urge? What signs and signals appear? When an urge does arise, you can gain the ability to notice the sensations in your body, the tempting thoughts, and the drive to act, all without necessarily acting on the urge.
Building this new mindset towards an urge is like developing a muscle. Each time you notice an urge and choose not to act on it, you exercise this muscle, urges start having less power over you. Each time you surf the wave of the urge, you essentially teach your brain that urges don’t need to be acted upon.
One way we can learn to deal with urges, instead of automatically responding to them, is by seeing them as a wave. Like a wave, urges come and go. They rise, peak, and finally fall. They don’t last forever. Every urge that you have ever had, has eventually passed. In fact, research shows that most urges pass within just 20 minutes. When we turn and face our urge instead of running from it, when we observe it, when we listen to what it is asking for and watch it like an outsider, we end up learning a lot about ourselves, and we also learn about our own power to sit with our urges, and not act on them. With mindfulness practice, your behavior becomes your choice once again.
One thing you may notice during your practice is the temptation to go along with, and get involved in, the content of the urge, or starting up a conversation with it. You may have thoughts like, “why am I having this urge?” or “what’s wrong with me?” or even “if I’m having this urge, it must mean something about me.”
As we’ve mentioned before, inner experiences such as thoughts, emotions, and sensations are all temporary. They do not last forever. Certainly, some experiences are heavier and some are lighter, some are brief and some stick around for longer. There is no need for you to agree with or like your fantasies or urges that don’t align with your values, Torah, and mitzvos. Your urges say nothing about you as a person, since all humans have uncomfortable thoughts, feelings, and sensations. And learning to accept your urges as part of the normal human experience frees you to acknowledge them as nothing more than urges that you can choose to not act upon.
So, learning to ride the wave of an urge is one way to work on sitting with urges, rather than running from or acting on them. Over time and through practice, you may find that the urges get smaller, less intense, and don’t last as long. This is because urges that are not rewarded with action become weaker as our brains learn new ways of acting; they lose their grasp. Regardless of the outcome, learning to face your urges, accepting them, and being with them as they are, without wishing things were any different, brings about an immense sense of freedom.
Even one minute of mindfulness can go a long way. But to really master this mindfulness skill, practice is crucial. In particular, daily and consistent practice, no matter how brief, seems to have the greatest impact.
Practicing this skill means deciding on an intention, or kavana, for your practice. For example, say to yourself, “I’m now going to observe the wave of my urge”, or “I’ll now notice the inhales and exhales of my breath”. After choosing your intention, focus your mind to that intention and notice when, not if, the mind wanders from observing the urge. Then, make the choice to bring it back to the present moment, over and over again. Each time you notice your wandering mind and make the choice to bring it back to observing your urge, you are strengthening your own ability to flex that muscle when you need it most.
[To make this easier, you can start by listening to one of our recorded, guided mindfulness practices each day, until you feel the confidence to do it on your own.]
Mindfulness of Breath and Body Practice
By Dr. Chaya Kobernick - themindfulwoman.org
For this practice, you can start by getting into a comfortable, seated position that reflects wakefulness and awareness, with your back straight but not rigid, your chin up, and your hands placed on your lap. You can choose to close your eyes if that helps you, or keep a soft focus on a low point that’s not distracting to you, like the floor, or your lap.
[pause]
Now turning your attention to your breath, noticing it coming in, and leaving you. Just noticing where it is right now, whether it’s fast or slow, cold or warm, shallow or deep, just noticing. And not necessarily wishing it were any different. Allowing things to be exactly as they are. Allowing you to be exactly as you are. Noticing how your breath travels through your nose and mouth, down your throat, and into your chest, creating small, barely noticeable movements in your body. Noticing the urge to slow down your breath or to breathe more deeply, without actually acting on that urge. Noticing where in your body you feel that urge, whether it’s in your throat or stomach, just noticing what it feels like to have that urge, and be willing to experience it. [short pause] And now moving from your breath, shifting awareness, like a flashlight beam to the top of your head, just becoming aware that you have a top of your head, and resting awareness there.
[pause]
And now allowing that awareness to melt down around your ears, just noticing what’s going on there. Now allowing your attention to drift down, towards your chin and neck. Noticing sensations of tightness or tension and, just as with the breath, allowing things to be as they are. Noticing the urge to shift or move, without necessarily acting on that urge. Allowing any sensations of discomfort to wash over you, like a wave that comes and goes, not holding on or pushing away, rather being with reality as it is. And now, allowing your attention to melt down into your shoulders, noticing and completely accepting how your body feels with each movement, and with each shift in attention. Now, slowly drifting your attention down past your upper arms, elbows, forearms, wrists, palms, and out through your fingertips.
[pause]
When your attention wanders, I just want you to notice where it has gone, and make the choice to gently bring it back to this moment, over and over again. And if you notice an urge to behave in a way that doesn’t reflect your values, just notice that the urge has arisen and return your attention to the sound of my voice, and now to your chest, rising, and falling.
[pause]
Now, noticing slight movements of the body, and allowing your attention to move down into your abdomen, perhaps noticing any internal sensations, and again noting the slight movements of the body. And allowing your attention to move to where your body meets your chair, and down into your thighs, and knees, allowing your awareness to fill up your calves, ankles, heels, and toes.
[pause]
And now expanding your awareness to take in your entire body as a whole. Becoming completely present, experiencing sensations of the body [pause]. And now, returning attention to the breath, coming in, and leaving you, narrowing in on the breath as the anchor that is a constant, always there [pause].
When you feel ready, you can start to move your fingers and toes, bringing this mindful attention with you, into the rest of your day.
Additional scripts
Urge Surfing #1
By Allan Katz, allanjkatz.com, for GuadYourEyes
[Reader Notes]
• Read the following script in your natural voice, taking your time to guide the listener
• Allow comfortable pauses that you are happy with, and follow the key below for longer pauses
[Pause Key]
/ Short pause: Take a long breath
// Medium pause: Pause for 6 seconds
/// Long pause: Pause for 10 seconds +
===============
Welcome to this meditation session, where we will be practicing what is called urge-surfing.
/
Through this practice, we are going to focus on the experience of having an urge, with a nonjudgmental, curious mind.
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You may be wondering why you would want to focus on a feeling that can cause stress or discomfort.
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Well, urges are like wild animals. If you come across a bear in the woods, and choose to run away, the bear will give chase after you.
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But, if you stand still and face the bear, even if you're scared, the bear is more likely to continue on its way.
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By standing and facing whatever it is that you fear, you are better able to avoid the harm that it brings.
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This concept is called: 'what you resist - persists'
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This means the more you push, or run away from frightening or triggering feelings, the more power you give to them.
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Instead, you should fully feel the urge, and accept it for what it is -- just a thought or a feeling.
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At first, you may be hesitant, or even scared, to sit quietly and think about your urge. But remember, we are only truly affected by an urge when we let it hijack, and control, our behavior.
/
Fortunately, every urge has a rise, and a fall, which usually occurs within a few minutes. Take a few grounding breaths, and check in with your current experience:
//
At this moment, is your urge rising, peaking, or falling?
/
You may want to use a word to describe the physical sensation of the urge; words like 'tension', 'restlessness' or 'tightness'. What word would you use?
//
Is the urge localized to one part of your body, or spread all over the body?
/
Is the sensation dull or intense?
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Here, we are just noticing these qualities. There is no need for judgment at this time.
//
If at any time you start to feel overwhelmed, all you need to do is focus your attention on the wave-like rise and fall of your chest, with each and every breath.
/
The rhythm of your breath is an ever-present anchor, bringing you back to the present moment.
//
Any time you notice yourself being carried away by strong sensations, shift your attention to your emotional experience and ask yourself: What emotions are present alongside this urge?
//
These emotions could be anxiety, frustration, loneliness, or fear. You may even be experiencing multiple emotions at the same time. This is all perfectly normal.
/
These emotions will eventually pass, and you do not have to run away from them.
/
Just observe the emotions, and notice how the quality and intensity changes as you sit quietly.
//
Now, focus your attention on your thoughts. They might be quiet or loud, positive or negative.
/
Imagine your thoughts flowing endlessly like text on a newspaper. Your thoughts cannot harm you. Your urge cannot harm you.
//
As you relax, repeat quietly to yourself:
'This too shall pass.'
//
'This is making me stronger.'
//
'I am doing the will of Hashem.'
//
'I wonder how soon I will realize that my thoughts are just thoughts, and that I have the ability to simply let them go.’
//
‘And these thoughts can slide off my mind, like an egg on a greasy frying pan, and allow me to return focus back to my breath.'
//
Take a deep, cleansing breath.
/
Use the breath as an imaginary surfboard to ride your urge. Rising and falling in intensity and strength. Now, check-in with your current experience.
//
At this moment, is your urge rising, peaking, or falling?
/
Know that you can handle any sensation or emotion that comes along with it.
/
Continue to sit back and breathe quietly, until you are ready to resume your daily activities, with comfort, and resilience.
Urge Surfing #2: CORRECTED
By Alisha Smith for GuardYourEyes
[Reader Notes]
• Read the following script in your natural voice, taking your time to guide the listener
• Allow comfortable pauses that you are happy with, and follow the key below for longer pauses
[Pause Key]
/ Short pause: Take a long breath
// Medium pause: Pause for 6 seconds
/// Long pause: Pause for 10 seconds +
[Session Begins]
Welcome to this guided meditation
/
In this session, I will guide you through a transformational technique called ‘Urge Surfing’
/
This process will provide you with a powerful way to deal with your urges
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You’ll learn how to witness your urge, accept its temporary nature, and then allow it to naturally pass
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Giving in to an urge is like feeding it…..it becomes stronger and stronger each time it returns
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But by following this technique, your urge will naturally diminish in strength, until it no longer has any hold over you
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And you will be able to make more conscious choices that improve your health and wellbeing
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It can take 15 minutes or more to release an urge, so stay with this meditation until the very end
/
Now let’s begin
/
Find a comfortable and quiet place where you will not be distracted
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Sit down in a cross-legged position…..and sit up nice and tall
/
Then, relax your shoulders down away from your ears, and place your hands comfortably either on your lap or by your sides
/
If that feels uncomfortable for you, then you can lie down on your back
/
If you are lying down, place your hands in a comfortable position next to you on your sides or comfortably on your stomach…… and put your legs in a comfortable relaxed position that you'll be able to stay in for the duration of this session
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Whatever position you choose, just take a moment to adjust your body and clothing to find a place of comfort and ease
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Now relax your jaw
/
And if it feels good for you, close your eyes
/
As we begin to gently explore your urge, with compassion and curiosity
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Take a slow, deep breath in through your nose
/
Then exhale out of your mouth, and let your body relax even more
/
And just allow your breath to become smooth and steady
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As you start to place all of your attention onto your urge, and the sensations that it brings up for you
/
Really focus your awareness on all the feelings that you are currently experiencing
//
Be honest but gentle with yourself
//
It’s okay to feel these things
/
By first acknowledging and accepting your urge, and the sensations that it brings, you can learn to release it, so that it no longer has any control over you
/
So just repeat to yourself the following statements:
My brain and body are sending me an urge in this moment
//
There is no need to react or fight it
//
But I will allow it to be exactly as it is
//
Very good. And now scan your body from the tips of your toes up to the crown of your head
/
And notice all the feelings that this urge is creating in your body
//
Let’s see if you can label any of those feelings
/
For example, you may feel frustration, restlessness, or discomfort
/
Take a moment to label how you feel now
///
Good, and take a deep breath in, and out
/
Now repeat each label in your mind
For example……if you feel frustrated, you may say ‘This Is frustration’
Or if you feel anger you will say ‘This is Anger’
Take a moment to label your feelings
///
And start to notice where your urge exists most in your body right now
/
It may be in one area, or in several parts of your body
/
That’s okay……..just notice, and stay present with whatever you are feeling
//
And observe what quality the sensation has
//
What does the urge feel like?
//
Do you notice any sensations of heat or cold? Any tingling or tightness?
//
Watch the feeling, but don’t be the feeling
//
And I invite you to rate your urge……Give it a number from 1 to 10. With 1 being barely noticeable, and ten being a very strong urge
/
Rate your urge now
//
And then just take a moment to watch your thoughts
//
Notice what arises, what keeps coming up?
//
What is your mind repeating?
//
And see if you can just watch your thoughts arise……and then let them float away….like clouds in the sky
/
And then recognise, that just like your urge, these thoughts too are temporary and fleeting
/
And they too will pass
///
You’re doing really well
/
Now just come back to your breath
/
Breathing in and out through your nose
/
Watching your inhales roll into your exhales
/
And your exhales roll back into your inhales
/
Like waves rolling to shore
/
Wave after wave
/
Breath after breath
/
Begin to see yourself in the ocean on a surfboard
/
And imagine that your urge is a wave, and you are the surfer of the wave
//
And as you recognise your urge, begin to ride it…..just like a wave
//
Notice how just like a real wave, your urge will reach its peak and then begin to lessen in size
//
Keep breathing deeply
/
And continue to ride your urge as it begins to diminish……just as a surfer would ride the wave to shore
//
As you surf your urge, inhale through your nose and mentally count 5,4,3,2,1
/
And as you exhale through your nose mentally count 5,4,3,2,1
/
Repeat this five times, staying present as you continue to surf to shore
[45-second pause]
You are doing so well
/
Now begin to scan your body again
/
Notice if there is a change in the strength of the urge, and the sensations that you feel
//
When you choose to witness your urge, it loses its urgency
/
You become free of its grip
//
And let's keep riding the urge like a wave
/
As you count and follow the breath, you’ll notice the wave get smaller and smaller
/
It may take some time and practice before you find the perfect balance……but keep going and you’ll get there
//
Let’s repeat the breath count
/
Take a deep breath in as you count 5,4,3,2,1
/
And a full breath out as you count 5,4,3,2,1
/
Repeat this breath count five more times
/
Try not to react, judge, or push the urge away but instead continue to ride it to the sandy shoreline
[45-second pause]
//
And now, give your urge a new rating out of 10
//
Has it lessened?
//
Has your urge now become small and manageable?
//
Take a deep breath in
/
And a full breath out
/
And again......deep breath in
/
And as you exhale, feel free to sigh or yawn
//
And then, start to slowly bring yourself back to the space you are in right now
//
Wiggle your fingers and toes
/
And blink your eyes open
/
Well done………you are so much stronger than that little urge
/
And remember that you always have a choice
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You can choose to be wiped out by the wave
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Or you can simply accept that your urge is temporary, and ride the wave to shore
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So next time you feel an urge coming on, listen to this meditation, grab your surfboard and ride it out
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When you choose not to give in to unhealthy urges, you will find yourself making much better choices…….and you will rewarded with a more joyful, fulfilled and happy life
/
Thank you so much for listening
/
Have a wonderful day
Sober Breathing Meditation
By C. Jackson for GuardYourEyes
Welcome to this guided meditation - a SOBER breathing space. If you have arrived at this meditation, chances are, you are trying to deal with an urge.
SOBER is an acronym for a five step meditation, and it stands for Stop, Observe, Breathe, Expand, and Respond.
You can think of it as an hourglass. When you enter this meditation, your awareness is expanded around things that you want to let go of. Then, the awareness contracts in the middle of the hourglass. And towards the end, the awareness expands again, but mindfully this time.
So, let’s begin the meditation now. [pause]
Find a position that’s comfortable for you.
There’s no right or wrong, maybe you want to be seated in a chair today, or seated on the floor. You may choose to lie on your bed, or even lie down on the floor.
Get comfortable as you settle into this space. [pause]
If it feels good, go ahead and gently close your eyes.
So, let’s begin with the first step.
Start by focusing on the urge that is overwhelming for you right now.
Now picture a sign in your mind that says ‘Stop’. Using the voice inside your head, read this sign loud and clear, and give your mind a chance to switch off the autopilot mode, this is the overwhelmed or unmindful mode.
Let go of any thoughts that may be arising in this moment.
You can do it. Yes, you can!
Let the thoughts go, simply focus on the ‘Stop’ sign.
You don’t need these thoughts in this present moment.
Let them drift away. [pause]
Very good!
Now, the second step is to observe.
Take the next few moments to tune into your body.
Notice any sensations by scanning your body from the crown of your head to the tip of your toes.
PAUSE
Do you feel any tension or unease? [pause]
Is there any feeling in your gut area? [pause]
Know that you are in a safe space, so whatever you may find, simply let it be.
You don’t have to think about it, instead, just observe.
Now observe any emotions and feelings that you might have.
You don’t have to find labels for them.
Simply observe them in a non-judgmental way.
PAUSE
Now, let’s move on to the third step.
Start to build your focus around your breath.
The air entering your nose.
The air leaving your body through your nose or mouth.
If your mind drifts away, know that your breath is with you.
So no matter how many times your mind wanders away, you can bring it back with the power of your breath.
As you take your next breath in, make it deeper and longer. [pause]
Inhale deeply and fully through the nose, pause 1,2,3.
Now exhale through your mouth.
Sigh it out. Very good!
Inhale one more time through your nose, and exhale with a sigh. [pause]
Inhale, and let it relax your mind and body. [pause] Exhale and let it take away all the tension.
PAUSE
Now, bring your breath back to its normal pace [pause].
The pace that feels the most comfortable for you.
The fourth step is to expand.
Expand your awareness, including your body and your mind.
Notice how it feels compared to when you started this meditation.
Do you feel calmer than before? Do you feel your mind has become lighter?
Simply notice yourself as a whole. [pause]
How does this expansion of awareness feel after allowing yourself to stop, observe, and breathe? Remember, you don’t have to judge anything.
Just allow your awareness to wrap your whole being.
Now, let’s move to the fifth, and final step.
Ask yourself about a response to the situation you were in.
Think of a mindful response, and not a reaction.
Ask yourself, how can I solve this problem?
Know that you are capable of controlling your urges.
So, think of the ways in which you can respond to those urges. It’s okay if you don’t have any immediate answers.
Now that your mind is calm, and your body relaxed, it knows the way to deal with the urges.
Trust your inner wisdom, that it will bring the answers to the surface, and help you react mindfully to such situations.
PAUSE
Now take a deep breath in, [pause] and a deep breath out.
Become aware of the surface beneath you.
Feel the air that surrounds you. Try to listen to any surrounding sounds. Gently wiggle your fingers. Wiggle your toes. And when ready, open your eyes. [pause]
Thank you for joining me. You can return to this SOBER breathing space as many times as you need, or want to. You can practice it anywhere. I look forward to seeing you for your next meditation.
Progressive Muscle Relaxation Meditation
By C. Jackson for GuardYourEyes
Hello and welcome to this progressive muscle relaxation meditation session.
Before we begin the meditation, choose a place where you will be undisturbed for the next 10 to 15 minutes. Put your phone on silent. Know that it is your time to relax.
Now find a comfortable position for you, whether that’s sitting or lying down today.
As you get comfortable, feel the support beneath you.
Feel your body pressing down into that support.
Keep your spine straight and relaxed.
Gently close your eyes and shift your awareness to your breath.
On your next inhale, see if you can deepen your breath. Breathe in deeply through your nose. Pause. And breathe out through your mouth.
Inhale deeply through your nose and feel your lungs expand, and maybe feel your stomach expand. Pause for 3 seconds. [PAUSE FOR 3 SECONDS]. Now exhale fully through your mouth.
Inhale and relax your body. Pause and let this relaxation spread throughout your body. Exhale and let any tension or tightness melt away.
One more time, breathe in through your nose, filling your abdomen with fresh air, pause, and breathe out through your mouth. Let the air take away any stale energy or tension.
Now return your breath to its natural rhythm. A pace that feels effortless and easy for you.
PAUSE
Your body works hard and supports you every single moment of your life.
It is easy to take it for granted.
Sometimes due to the stresses and challenges of life, it can manifest signs of pain and tension. So today, give your body, and your mind, a complete and conscious rest. Allow yourself an experience of relaxation like never before.
I am going to talk you through a process I mentioned in the beginning of this session called progressive muscle relaxation. I am going to guide you through each step, where you will first tense a body part, and then release the tension. This process will start at your head and move systematically all the way down to your toes.
Listen to your body throughout this process. You don’t have to exert yourself too much. Your body will convey to you how much effort is required. This process is meant to relax you, so keep it nice and easy.
So let’s begin, shall we?
With a deep breath in, tighten up your forehead and eyebrows.
With a deep breath out, relax the forehead and eyebrows.
Now breathe in and squeeze your eyes as much as you feel is right.
Breathe out and let go of the tension. Relax the tiny muscles around your eyes.
Notice if there are any remnants of tension or pain in your head.
With the next inhale, allow your head to relax further, and as you exhale, melt away anything that it no longer needs. Does it feel good?
Now inhale and tense your ears, cheeks, and jaw.
Exhale and let go.
Release all the tension. It feels wonderful to just completely let go now.
You are on your way to a deep calmness.
Take some time to notice how good your head feels after you have allowed it to release tension and relax completely.
Now tighten your lips and chin as you inhale.
And let your lips part and relax as you breathe out through your mouth.
Notice how your jaw feels in this moment.
If you still find any lingering tension, allow it to melt away as you inhale, and exhale.
Now as you breathe in, tighten your neck, and shoulders.
As you breathe out, let these areas loosen and surrender to this moment, of pure relaxation.
Feel your neck and shoulders letting go of any stress or tension.
Scan any area of tension in your shoulders and channel your next inhale towards it.
Inhale.
Exhale, and let your shoulders relax even more.
You are now even more relaxed. Sink deeper and deeper into this relaxation. Yes, very good!
Now breathe in and tense your arms, elbows, and forearms.
Breathe out and let them become loose, and relaxed.
Inhale and tense your wrists, palms, and fingers.
Exhale, and let go of the tension.
Your arms and hands feel so relaxed, and so calm.
Now inhale and tense your chest and your upper back, holding the breath. Very good!
Now exhale and release everything that this area doesn’t need.
Relax this area to the fullest as most people tend to hold tension here.
Take another deep, nourishing breath in, and allow your heart to soften and expand.
Allow your heart to receive peace and calmness in this moment of relaxation.
Breathe in and tense your upper abdomen.
Breathe out and relax this area by expanding and softening your stomach.
Let go of any tension it might be holding on to.
Your stomach sometimes harbors tension so give it a chance to relax, as you take a deep breath in [pause] and a deep breath out.
Breathe in, tighten your stomach.
Breathe out, let all the worries and tension dissolve from your stomach area.
Now inhale and tense your lower abdomen and your lower back.
Hold this tension.
And now breathe out, and allow these areas to soften, expand, and relax.
Continue relaxing the muscles in your pelvis that can sometimes become tense due to stress.
Allow this sense of calm to travel from the top of your head to your lower abdomen and pelvis.
Your relaxation is getting deeper, and deeper now.
Now, tense your buttocks and thighs as you breathe in.
Hold this tension.
And release as you breathe out. Very good!
You are now deeply calm, and completely relaxed.
Take a deep breath in and tense your knees and calves.
Hold it for a few moments.
And breathe out, releasing the tension completely from your body.
Allow each fiber of your calves to relax and unwind.
Your legs support you each and every day, so allow them to relax fully, and deeply.
Now breathe in and tense your ankles, feet, and toes.
Breathe out and let go of this tension fully. Very good! Feels so good, right?
PAUSE
In a moment, I am going to count from 7 to 1, with 1 being your most relaxed state.
So let’s begin the body relaxation countdown.
7 Your head, neck, and shoulders feel so calm.
6 Your arms, hands, and fingers are completely relaxed.
5 Your chest and upper back are so relaxed.
4 Your upper abdomen is releasing away any lingering tension.
3 Your lower abdomen, lower back, and pelvis are now relaxed.
2 Your hips, thighs, and knees are so relaxed.
1 Your calves, ankles, and feet are completely relaxed.
PAUSE
Your whole body is melting into this moment of deep, profound relaxation.
Do a quick scan of your body, from the top of your head to the tip of your toes. If you find any part that still needs some extra care, then that’s okay. Inhale relaxation to that part, and as you exhale, let it release even the slightest remains of tension from your body.
Inhale deeply.
And exhale fully.
Inhale. [pause]
And exhale.
Tune into your body, and enjoy this deep sense of relaxation washing all over you from head to toe.
Breathe in through your nose, fully and deeply, and see if you can smile a bit.
Breathe out and allow your whole body to enjoy this moment that is filled with serenity.
Inhale and feel more and more relaxed.
Exhale and immerse yourself in the tranquility.
PAUSE
Take the next few moments to allow your body to stay in this state of profound calm.
You can return to this session whenever you feel you need to.
Notice an overall sense of wellbeing, that is present in your body and your mind.
And now gently bringing some movement to your fingers and your toes.
Blinking your eyes open if you closed them, becoming familiar with your surroundings again. Feeling grounded and calm.
Take a stretch if you need to here, and then you are ready to carry on with your day.
Thank you for joining me, and I’ll see you back here for the next meditation.
Diaphragmatic Breathing Meditation
By C. Jackson for GuardYourEyes
Hello and welcome to this diaphragmatic breathing meditation session.
Breathing deep down into the diaphragm is an excellent way to bring some calmness and serenity to an anxious mind. It also massages the nervous system by releasing endorphins, which are the feel-good hormones in the body that relieve pain, and are well known for boosting your mood, helping you to feel good about life.
So, find a quiet place where you won’t be disturbed for the next 10 to 15 minutes. Put your phone aside, and dim the lights if it feels right for you.
PAUSE
And let’s begin this session by settling in a meditative posture that can support diaphragmatic breathing.
You may sit or lie down.
If you choose to sit, make sure your spine is straight, and tall, so that the breath can flow easily.
If you choose to lie down, you can bend your knees or keep them straight.
As you settle into this space, just go ahead and gently close your eyes.
Focus on the quality of your breath. No right or wrong. No judgments.
Simply notice as the air enters your nose, and goes out of your mouth.
PAUSE
When we are born, we are naturally deep breathers. But as we grow, face challenges in life, and are taught to keep the stomach tightly tucked in, we become shallow breathers.
So it’s really important to return back to your source.
Today, we’ll work on aligning your breathing to the way it was always meant to be.
I am glad that you are here today, and giving yourself a chance to revitalize your body and your mind. Let’s begin.
Start by becoming aware, of your body.
Scanning down from the top of your head, noticing each body part.
Notice your eyes, your jaw, your mouth. [pause]
Your neck, and shoulders. [pause]
Scan your arms, and hands. [pause]
Scan your chest, belly, and pelvic area.
Simply observe without attaching to the stories.
If any thoughts arise, just let them be, and shift your focus down to your hips, thighs, knees, and calves.
Become aware of your ankles, feet, and toes.
Sink a little deeper into the support beneath you.
Allow your body to release any tension in this present moment.
This moment asks nothing from you.
You just have to be.
Yes! That’s all you have to do.
Just be.
PAUSE
Now, let’s begin the diaphragmatic breathing that will nourish your mind and body.
Gently put one hand on your chest, and the other hand on your belly.
With your eyes softly closed, see if on your next inhale, you can make it slightly longer, and deeper.
Inhale deeply, and fully, and feel the hand on your belly gently rise. The hand on your chest should remain still while you do this. Hold the breath for 4 seconds. [PAUSE FOR 4 SECONDS]
Now exhale and feel the hand on your belly go down. Very good!
I am going to guide you through some breathing cycles. It’s going to be an experience your body and mind will love.
Are you ready?
Now one more time, inhale deeply and fully through your nose, the hand on your belly glides up, hold the breath, and exhale, the hand on the belly goes down while your other hand enjoys a rest on your chest.
Take a deep breath in through your nose, and allow your belly to swell with fresh air. Hold it a moment, and then breathe out, allowing all the stale energy to leave your body.
Feels so good, doesn’t it?
Now inhale through your nose, and as you hold the breath, picture it cleansing your body. As you exhale, allow this air to carry out any debris of negative emotions that your body no longer needs.
Inhale deeply down into your belly, very good, hold it a moment. Now exhale with a sigh, letting all that air go.
With your next inhale, you will channel deep relaxation down to your belly. So inhale, and feel the relaxation deep down in the pit of your belly. Pause. Now exhale, and feel the warm air leaving through your mouth, carrying away tension.
Now, with the guidance of your hand on the belly moving up and down, while the hand on your chest remains still, let’s do 4-7-8 inhale and exhalation countdowns.
Inhale, 2,3,4. Pause ,2,3,4,5,6,7. Exhale,2,3,4,5,6,7,8.
Inhale, 2,3,4. Pause ,2,3,4,5,6,7. Exhale,2,3,4,5,6,7,8.
Inhale, 2,3,4. Pause ,2,3,4,5,6,7. Exhale,2,3,4,5,6,7,8.
Hand on the belly goes up, 2,3,4. Hand stays still,2,3,4,5,6,7. Hand goes down,2,3,4,5,6,7,8.
One more time, belly hand goes up 2,3,4. Pause 2,3,4,5,6,7. Belly hand goes down,2,3,4,5,6,7,8.
Very good! Now gently let the breath go and return to its natural rhythm.
PAUSE
Let the hands stay on your chest and belly.
PAUSE
Your breathing is a phenomenon, effortless yet so vital for you.
Now tune into your body, and notice how it feels.
Scan from the top of your head to the tips of your toes.
Scan areas that have softened and expanded. Also look for areas that still have some lingering tension, which is completely okay.
Does your body feel more relaxed now? Compared to when you started this session?
Whatever you may find, simply let it be without any judgments.
Now that you have scanned your body, and you know the areas that need a little more attention, channel your next inhale to that area, and as you exhale, allow this area to release any remaining tension that no longer serves you.
Breathe in deeply, let your hand on the belly go up. Hold, hold, hold. Now breathe out deeply, letting your hand on the belly go down.
One more time, breathe in and let positive energy enter your body, hold, and breathe out any residue of tension or negative energy.
Release it. Let it go.
Surrender your body to your deep inhales, and your deep exhales.
Let a sense of profound calm wash over your body.
Let relaxation wrap your body like a cozy cocoon.
Enjoy this space, of the here and now, created by your deep breaths.
PAUSE
Spend the next few moments in the comfort of this present moment.
Let go of your deep breaths and return to the natural pace of your breathing.
Do you sense the gentle upward and downward movements of your hand on the belly? Yes [pause] that gentle rise of your hand, and that subtle fall. It’s because you are now breathing the right way.
You can return to this session, whenever you feel you need to.
Notice an overall sense of wellbeing that is present in your body and your mind
And now gently bringing some movement to your fingers and your toes.
Blinking your eyes open if you closed them, becoming familiar with your surroundings again. Feeling grounded, and calm. [pause]
Take a stretch if you need to here, and then you are ready to carry on with your day
I am so thankful that you could join me today in this session, and I’ll see you in the next meditation.