This is a quick meditation I wrote while sitting on a rooftop overlooking the ocean in Puerto Rico. The following is a general thought process I go through as I meditate and work through tension in my mind and body. Hope this helps, I’ve thought about recording an audio version of this and things like it. Let me know if you think that’d be useful.

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Let’s find our breath.

No need to control, just find the rhythm.

Settle into the body, dropping tension as we breathe out.

Roll out the neck, shoulders, twist the back around.

Release inflexibility.

If anything feels particularly tight, zone into that spot and stretch it out.

Find a comfortable position to begin our practice.

Whatever suits you for the moment.

If you need to lay down, do that.

Lotus is great, cross legged works, its up to you.

Now take an intentional breath.

In….. and out…

And another, moving around to release tension on out breath.

Breathe in strong through the nose.

Blow out the tension with strength on your out breath.

Feel the mind and body relax as we exhale our tension.

Let the angst, trauma, and fear stored in the body flow out of us.

Breathe with nature, mama’s got us.

Sigh out any pinned up energy.

Allow the earth to recycle the stagnant energy within us.

Deep breath in from the belly.

Let some warrior out as we release the breath back to nature.

Now we sit with the breath.

In rhythm, not attempting to control, simply being mindful.

Whenever we wonder off into thought, it’s all good.

Just bring the mind back to the breath.

This is the practice, learning to realize and bring back focus.

Once we find our rhythm, scan the body for tension points.

The spots we have stored tension in over time.

Focus the mind on a tight spot in the body.

Send that spot strength on the in breath.

And release the tension as we breathe out.

Continue breathing and use the hands to massage into the tense points.

It helps to have a partner for this.

Pinpoint a tense spot and push into it.

Send focus there on in breath, and relax as we breathe out.

We got the message, no need to store this angst.

Find the rhythm of the breath again.

Smile to how awesome you are.

Maybe a quick giggle to the beautiful mystery of life.

Mama nature’s got us, and she’s strong.

Now we move the tension out.