Welcome to another meditation.
Sometimes it's so hard to just find some time,
But you made it.
You are here.
Let's enjoy it together.
I invite you today to let go of the day.
Sit back comfortably.
Find a comfortable seat where you can lay down.
Close your eyes.
Take a big inhale through your nose.
Exhale through the mouth.
Relax your shoulders.
Relax your body.
One more inhale.
Just like that.
Big inhale.
Your belly expands.
Exhale.
Let it go slowly through your mouth.
Remember your breath is always here to remind you to be present.
As the breath is the only thing that just keeps going no matter what.
And it's always anchored to the present moment.
The more we learn to stay here in the now,
The less stress,
Worries,
Anger do we have in the mind.
Nothing really matters anymore.
Let everything go.
Let anybody go.
Just be here.
You and the breath.
Big inhale through the nose.
Exhale,
Sigh it out.
Great job.
Let's do a couple rounds of breath work together.
We're going to do three rounds of box breathing.
I'm going to explain to you real quick how it's going to work.
So we're going to inhale through the nose for four seconds.
Then we're going to hold our breath for four seconds.
Then exhale for four seconds.
Then hold the breath again for four seconds.
And then we'll repeat.
You ready?
Let go of your breath.
Exhale your air.
Inhale for four,
Three,
Two,
One.
Hold your breath for three,
Two,
One.
Exhale for three,
Two,
One.
Hold your breath for three,
Two,
One.
Inhale slowly for three,
Two,
One.
Hold your breath for three,
Two,
One.
Exhale,
Let it go for three,
Two,
One.
Hold your breath for three,
Two,
One.
Inhale for three,
Two,
One.
Hold your breath for three,
Two,
One.
Exhale for three,
Two,
One.
Big inhale.
Big exhale.
In every breath,
Feel the energy flowing through you.
The yogis call it prana,
Life force.
In tai chi,
We call it the chi,
Energy.
Breath is here to keep us alive,
Keep us going into this universe.
So remember,
Wherever you are in life,
Whatever is happening to your life,
You are exactly where you need to be.
Nowhere else.
Do not force anything.
Everything will happen the way it's supposed to.
As long as you believe in yourself,
Everything you want,
You can get.
Relax yourself here.
Taking time to relax the body.
Start to scan your body.
Feel your feet on the ground.
Anchor to the floor like a wood from a tree going into the ground.
Feel your thighs,
Your knees,
Your hips.
Relax everything.
Come up to your body,
Abdomen,
Chest,
Shoulders,
Arms,
Fingers.
Relax them.
No weight,
No force.
Relax your shoulders,
Your neck.
A lot of tension in the neck,
Relax it.
Start to roll your neck in circles.
Clockwise direction,
Go slow.
Be mindful.
If you hear any noise,
Any click in the neck,
It's okay.
Nothing is wrong.
Then counterclockwise,
Rotate the neck the other way slowly.
Remember to inhale slowly to the nose.
Exhale to the nose.
Bring your head back to center.
Close your eyes,
Relax.
Now focus your attention into your heart center,
The heart chakra.
Right in the middle of your chest.
Feel energy,
Feel heat.
Inhale to the nose.
As you exhale,
Focus your attention to your heart.
One more inhale just like that.
Inhale to the nose.
Focus the attention towards your heart as you exhale.
Now bring your hand on your heart and one hand on your belly.
Try to breathe like a wave.
As you inhale,
The belly expands,
Chest goes in,
Slow z goes out,
Like a wave.
Inhale to the nose,
Your belly expands.
Then chest expands.
Then exhale,
Let it go.
Now inhale to the belly.
Feel the heart rise.
Exhale to the mouth.
Now inhale to the belly.
Exhale,
Let it go,
Relax down.
Be mindful of your breath.
Be mindful of how you feel.
Pay attention of when there's no thoughts,
You're at peace,
You feel good,
You feel relaxed.
So the less we think,
The more relaxed we are.
It is a habit to learn to think less.
As you think,
As a thought arises,
Let it go,
Just like a cloud.
Just goes passing by.
Your mind wanders,
Come back to your breath.
Remember the breath,
Into the nose,
Belly expands.
Exhale,
Belly goes in.
Oh,
At this moment,
Nothing is needed.
Everything is already here,
Within you.
Only in this state,
You can find the focus to solve all your problems.
Use meditation as a tool to really recenter and reset anytime you need to.
Thank you so much.
It was a pleasure guiding you.
Namaste.
