Unwind: A reading meditation to let go of somatic tension and clear the mind

Take this time to unwind, to gently release , and find ease within the self. Let me guide you through a simple meditation that deepens the breathe, melts tension in the body, and to let go of what no longer serves you. This is meant to be read slowly. Each time you see this symbol: ~ it means take a pause.

Begin with breath

Start by settling into a comfortable position, sitting up with the spine long. You may choose to be supported by pillows underneath the seat or behind the lower back.

Notice your breath. Feel the air enter the nose, travel down the throat, and fill the lungs. Then follow the exhale as it leaves the body.

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Take a slow, deep breath in through the nose, counting to four. Hold the breath in for a moment. Now exhale long and slow, counting to six. This longer exhale communicates to the nervous system that you are safe.

Inhale for four.

Hold.

Exhale for six, in absolutely no rush. Close the eyes and repeat this breathing pattern three more times.

With each breath, feel the body softening. The muscles begin to melt like warm wax, unwinding the tightness that has built up. It is safe to let go.

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Scan the body

Now, bring your awareness to your body, starting at your feet. Slowly move your attention upward, softening as you go. Gently scanning up through the legs.

Sense the weight of the hips.

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Observing, and releasing.

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Scan the abdomen. Can you find rest internally? Spreading through the organs, the muscles, even the fluid that fills the body, allowing it to flow easily and naturally.

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Sense the heartbeat.

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Release the shoulders... the neck...the muscles along the sides of the throat. The jaw.

When you find a tight spot, breathe into it. Imagine your breath as a warm light that flows into this area. Feel the muscles melt and soften. If your mind wanders, gently bring it back to your breath and the sensation of ease spreading through your body.

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Calm spreading through the back of the head, smoothing out any tension in the forehead and the brows.

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Each time you breathe, find ease, letting go more deeply into this moment.

Clearing the mind

Instead of pushing thoughts away, watch them float by without grabbing onto any one of them. Instead of repressing the thoughts, allow them to exist without giving them power to control you.

Return your focus to your breath. Each inhale brings fresh energy. Each exhale carries away tension and clutter.

Creating space inside the mind, a calm place where you can rest.

If you notice any tightness returning, breathe into it to release again. Let your body and mind unwind together.

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Carry this calm with you

Take a look at your hands.

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Notice how your body feels lighter, breath easier, mind clearer. This space is always available within.

Bring this with you into the rest of your day. Every time you look down at your hands, let it serve as a reminder to relax the body, find the breath, and connect back to your center.

Thank you for being.

With gratitude,

Shannon