Hi there,
My name is Kumari Sky and today I'm going to be guiding you through a very short centering meditation.
This meditation is perfect in times when you might need a SOS to bring you back to the moment to help you manage stressful situations.
So wherever you're at,
Find yourself in the most comfortable seat that you can create and close your eyes,
Placing both hands at the lower abdomen and start to connect to and feel the rhythm of your breath,
Feeling your body move as you breathe.
Now you could leave your hands right there,
Rest them gently on your lap or somewhere else comfortable and guide your awareness to the forehead,
The eyes,
The cheeks and your jaw,
Relaxing all the muscles in the face,
Feeling that relaxation move down through your whole body,
Everything softening,
Slowing down and becoming still.
And next we'll welcome in a breathing practice that is called 4-7-8.
We'll be breathing in through the nose for the count of 4,
Holding the breath for the count of 7 and slowly exhaling through the mouth for a count of 8.
And as you exhale through the mouth,
Imagine that you were exhaling through a straw.
We'll do three rounds.
Let's take a big breath in together first.
Inhaling,
Exhaling.
We'll begin.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Just take a few natural breaths between the rounds and please don't worry if your exhale doesn't last the 8 counts.
The idea is to just press out all your breath as slow as you can.
Let's get ready for the next round.
Ready?
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
One more round.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Noticing how you feel.
Starting to gently move the fingers,
Toes,
And welcoming more movement into the body like rolling the ankles or the wrists,
Maybe circling the neck and head a few times.
And moving back into your day knowing that you've taken the time to nourish your body and mind for just a few moments.
I hope that you feel the effects of just taking a few moments and how powerful it can be.
Wishing you peace.
Namaste.
