Hey everyone, and welcome back to Science & Yoga!
Today, I want to share one of my favorite practices for those moments when you feel a bit scattered or disconnected. It’s a guided meditation that helps you find stillness in your body and then expands that feeling to a profound sense of connection with the world around you.
The best part? You don’t need any special equipment or a quiet room. You can do this sitting at your desk, lying on your bed, or even for a few minutes in your car before heading into the grocery store.
Ready to give it a try? Let’s get started.
How to Get Started
First, find a comfortable spot where you can settle in for a few minutes without being disturbed. You can sit in a chair with your feet on the floor, or lie down on a mat or your bed. Let your hands rest gently on your lap or by your side.
Now, let’s begin.
Step 1: Arriving in Your Body
Take a deep breath in through your nose, really filling your lungs. As you exhale, let it all go with a slow sigh. Just let everything drop.
Allow your body to settle into this space. Feel the support beneath you—the chair, the floor, the bed. Notice the weight of your body, and let yourself arrive completely.
Gently close your eyes. Don’t squeeze them shut; just let your eyelids feel heavy and soft.
With each exhale, release any tension you might be holding. You can imagine it melting away from your shoulders, your jaw, and your forehead. Let your arms and legs feel heavy, sinking into a state of deep relaxation.
With every breath, you’re not just breathing air; you’re breathing in stillness.
Step 2: The Relaxation Scan
Now, let’s do a little body scan. It’s like a gentle wave of calm, flowing from the top of your head all the way down to your toes.
Picture a warm, soothing wave starting at the very top of your head. Feel it flow down your forehead, over your eyes, and through your cheeks.
This wave moves down your neck and shoulders, carrying away any stress you’ve been carrying. It flows down your arms, through your hands, and to your fingertips.
Feel the wave move across your chest and into your belly, bringing a feeling of warmth and ease.
It continues its journey down through your hips, your thighs, your calves, and all the way to the tips of your toes.
Your entire body is now calm and at peace. Just sit with this feeling for a moment.
I am also providing you a link of a YouTube video. Please have a look and and do as it says
Step 3: Finding Your Universal Connection
Now for the fun part. In this peaceful state, I want you to imagine yourself connected to something much bigger than yourself—the universe.
Picture a vast, endless sky above you. It’s not just blue; it’s filled with stars, light, and infinite, beautiful space.
Think of it this way: the same energy that lights up a distant star is alive and humming inside of you. You are a small, but vital, part of this magnificent cosmic dance.
Feel this connection. It’s silent, peaceful, and requires no effort at all. You just belong.
Step 4: Your Breath as an Anchor
Gently bring your attention back to your breath. It’s your anchor, always here to ground you.
Just notice it. Don’t try to change anything. Just feel the natural, simple rhythm of your inhale and your exhale.
The air flowing in… the air flowing out. That’s all there is to focus on right now.
Step 5: Returning Home
When you’re ready to come back, let’s take a few slightly deeper breaths together.
Inhale fully… hold it for just a moment… and then slowly let it go with a long exhale.
Repeat that a few more times, at your own pace. Each breath is like a little reset button.
Now, let your breath return to its natural rhythm. Begin to bring a gentle awareness back to your body. Wiggle your fingers and your toes. Give your arms and legs a little stretch if that feels good.
When you’re ready, in your own time, gently open your eyes.
I hope this practice helps you feel a little more at home in your body and a little more connected to the incredible world around you.
