Hi,
I'm Amy Patti Colvin,
And this meditation is a fantastic tool that you can use any place,
Any time,
Once you've mastered the basics.
It's an opportunity for you to slow down,
Take a pause,
So that you're better able to respond to situations rather than reacting,
And it's a great way to help reset your brain when it's racing.
So go ahead and find a comfortable position.
You could be in a chair,
On a cushion,
Lying down.
If you're in a chair or on a cushion,
Tilt your pelvis just a little bit forward,
And imagine being lifted gently by the crown of your head.
This helps open the meridian lines along your spine,
Opening for that energy flow through the body,
And it helps your spine take your weight rather than the muscles,
And provides a sense of comfort and ease to the body.
And for the next few breaths,
Just allow the breath to flow as it naturally wishes.
As you either close your eyes,
Drop your gaze,
Whichever is more comfortable for you today.
Allow the muscles in your face to relax.
Allow your jaw to relax.
And bring that breath all the way down into the belly,
Allowing your diaphragm to expand and contract,
Allowing your abdominal muscles to be soft and relaxed.
And now what I'd like us to do is breathe with an intentional rhythm.
Inhale for a count of four,
And pause with that in-breath for a count of four.
Exhale for a count of four,
And pause again for a count of four.
So let's inhale for four,
Pause for four,
Exhale for four,
And pause for four.
And let's repeat that cycle again,
Inhaling for four,
Pausing for four,
Exhaling for four,
Pausing for four.
And keep going for the next minute or so in your own pace with that slow inhale for a count of four,
Pausing for four,
Exhaling for four,
Pausing for four.
And once you've gotten the hang of that slower breath rhythm,
You can release the counting if you prefer,
And simply focus on the breath as it flows in and flows out.
And as we sit with this quiet and slow cycle of breath,
In mind for yourself,
Silently repeat the following phrases on the inhalation and exhalation.
Inhaling,
Say,
I am a good person.
And exhale,
Saying,
I am a good person.
Exhale,
I am a good person.
Exhale,
I am a good person.
And continue with that slow,
Rhythmic breathing,
Repeating that phrase.
And then release the phrase,
And just simply sit with your breath as it ebbs and flows in this slow,
Rhythmic cycle.
Notice the sense of relaxation and calm that comes across and through your body as you breathe slowly and gently,
With intention.
And let's bring this meditation to a close.
And before we go,
Do notice what it feels like in your body,
Mind,
And heart to have just slowed down for a moment,
Breathing fully and deeply,
With intention and awareness.
And take this sense of well-being with you into the rest of your day.
I look forward to talking with you later.
