Hi,
How are you feeling?
This meditation is designed to make you feel calm,
At peace,
At ease with yourself,
Connected to your body and your mind,
Simply feeling grounded.
Let's take a deep inhaling through the nose
and big sigh out through the mouth.
Let's do that again,
Inhale into the body,
Into the body,
Into the nose,
Feeling full
and big sigh out through the mouth,
Just let go.
Once more,
Big inhale in,
Hold and big sigh out through the mouth.
Find a comfortable position wherever you are,
Whether you're seated or whether you're lying
down.
Feel free to adjust yourself so you feel good.
Finding that release through each and every muscle through the body,
Finding that release through the mind.
How are you feeling?
What's going on through the body?
What's going on through the mind?
How's your breath?
Are you breathing into the chest?
Are you breathing into the belly?
Is your breath free?
Can you relax the shoulders?
Can you release the neck?
Relax the jaw.
Create space behind the back of the teeth.
Soften the face,
Soften your gaze,
Close the eyes.
Let's take a deep inhaling through the nose.
Let's take a deep inhaling through the nose.
Pause on the top and exhale out through the mouth.
And then pause at the bottom,
Feeling empty.
Let's do it again.
Take a big inhaling through the nose for four,
For three,
For two,
And one.
And then hold for four,
And three,
And two,
And one.
Exhale out for
four,
And three,
And two,
And one.
And hold for three,
Two,
One.
Inhale in.
We're going to keep
like this.
Hold.
Hold for four,
Three,
Two,
One.
Exhale out.
Three,
Two,
One.
And hold.
Exhale out.
Simple box breathing.
Inhale in.
Two,
Three,
Four,
And hold.
Exhale out.
Three,
Two,
One,
And hold.
If it helps,
You can visualize the box when you inhale in,
As if you're drawing the lines of the box.
Hold it full.
Three,
Two,
One.
Exhale out.
Three,
Two,
One,
And hold.
Let's go again.
Inhale in.
So keep that breath going.
Two,
One,
And hold it full.
How does it feel to be full?
Two,
One.
Exhale out.
Every single drop of air out the body.
Hold it empty.
Inhale in.
Three,
Two,
One,
And hold.
Exhale out.
Three,
Two,
One,
And hold.
Inhale in.
Two,
Three,
Four.
Hold it full.
The whole body is almost like floating in the air.
Exhale out through the mouth.
Three,
Two,
One.
Hold it empty.
When you hold it empty,
Can you still remain relaxed?
A couple more rounds.
Exhale out.
Inhale in.
Three,
Two,
One,
And hold.
Three,
Two,
One.
Exhale out.
Three,
Two,
One,
And hold.
Inhale in,
And hold.
Exhale out.
And hold.
A couple more rounds on your own time.
Final rounds.
In,
And hold.
Exhale out,
And hold.
Let's take a deep inhale into the body.
The biggest breath in,
And I want you to hold it.
Let's hold it for 30 seconds.
Hold it full.
Hold it full.
How do you feel?
How does it feel to be full?
Maybe take another sip of air in if you need more air.
Hold it for 10 more seconds.
And then big sigh out,
And then bring that breathing back to normal.
How do you feel now?
Just be,
And breathe.
Nowhere else to be,
Nothing else to do.
Tuning into you,
Hearing the music,
Hearing your breath,
Hearing the beat of your heart.
I am safe.
I am grounded.
I feel calm.
Let's take one more deep inhaling through the nose,
And big exhale out through the mouth.
And then slowly,
Slowly,
We're going to start bringing ourselves back into this space.
Maybe you can move the fingers,
Move the toes.
And then softly,
Slowly,
Start opening the eyes.
How do you feel now?
I hope you feel wonderful,
Grounded,
Connected,
And at ease,
And at peace with yourself.
Lots of love.
Bye.
