Welcome to this supercharged meditation where we tap into your built-in superpower of the breath to go even deeper into the silence.
With this simple yet powerful practice,
You will slow down your thinking mind,
You will create a coherence between your mind,
Body,
And heart,
And you will connect deeper to who it is you're capable of becoming.
We're going to start this meditation with three rounds of ten breaths,
And in between each round,
We'll relax for about 15 to 20 seconds before we begin the next round.
And finally,
After the last round,
We'll go directly into five minutes of peaceful,
Deep,
Blissful silence.
You can breathe in and out through your mouth or your nose,
Whatever is more natural and comfortable for you in this moment.
Also,
Breathe at your own pace.
I'll set a tempo,
But feel free to just do what feels appropriate for you.
And if you want,
You can place a hand on your heart space to maintain that connection to yourself.
Okay,
Let's get to work.
Breathing in all the way,
And letting go.
Fill that belly and heart space,
And let it go.
Breathe in,
Activating your nervous system,
And out,
Calming your mind.
Breathing in all the way,
And let it go.
Again,
In and out.
Breathing in and letting it go.
All the way in.
Let it go.
Breathing in and out.
Two more.
Breathe all the way in,
And let it out.
Last one.
Breathe in and release.
Now,
Just allow yourself to calm down for a moment.
Let your heart rate slow back down.
Let your breathing go back to normal.
Stay fully present in this calmness,
Right now.
All right,
Let's head into round two.
Here we go.
Take a nice deep breath in,
And let it go.
Breathe in and out.
Staying fully present on this breath,
Let it go.
Fill the belly and the chest,
And let it out.
All the way in,
And let it go.
Breathing in and out.
Breathe in,
And release.
Fully in,
And let it go.
Breathe in like you mean it,
And let it go.
Last one for this round.
All the way in,
And let it go.
Let's take a few moments here to relax again,
Letting our breath go back to normal,
Noticing any sensations in the body.
Right now,
You're activating your own superpower,
Getting more oxygen to parts of your brain and body that don't usually see as much.
All right,
One final round of breathing,
And then we'll go right into the silence.
Here we go.
Let's dig in a little bit deeper.
Breathe in,
And let it go.
In,
And out.
This is the last round.
Let's dig in.
All the way in,
And out.
In,
And out.
Great work.
Keep going.
All the way in.
It's okay to feel any sensations in the body.
And out.
You're waking up your body and tapping into your power.
Fully in,
And let it go.
All the way in,
And out.
Breathe in,
Staying fully present right here.
Let it go.
Stay with it.
Only two more.
Let's breathe in,
And out.
Last one.
All the way in.
Hold it for just a few moments,
And slowly let it out.
Nice work.
Now,
Allow yourself to calm down.
Let your breathing go back to normal.
No need to affect it.
Just let it be.
And begin to notice it.
Just noticing.
Not trying to change.
Just paying attention to your body breathing.
Relax your neck and shoulders.
Allow yourself to sink into the floor a little bit deeper.
Relax your arms.
Your chest,
Your stomach,
Your legs.
Relax into this peaceful silence.
Wherever it is that you notice your breath,
Maybe the rising and falling of your stomach or chest,
Or perhaps the warmth and coolness at the end of your nose.
Wherever it is that you notice it the most.
I invite you now to fully place your attention there.
If at all during this time,
You get caught up in inner dialogue,
Memories of the past,
Fantasies of future moments yet to be,
That's okay.
It's completely normal.
Anytime you notice this,
Simply and gently bring your attention back to your breathing,
Your anchor to this present moment,
And start again.
However many times this happens is exactly the right amount.
Just keep bringing your attention back to the breath and maintain that attentiveness.
Noticing where your attention is right now.
If it's drifted away,
That's okay.
Just bring it back to the breath and start again.
Keep at it.
Great work.
Where is your attention?
Continue being mindful,
Watching the breath.
If your attention has moved off the breath,
I invite you to gently and without judgment,
Bring it back.
Every time you catch yourself being pulled from the present,
And then bring your attention back to your breath,
You're softening your reactive mind.
You're creating mental space to have a bigger level of influence in your choices and your reality.
Keep watching the breath for just a few more moments.
As we allow our attention to come back into the room,
Back into our bodies,
I invite you to notice the energetic field you've created,
Amplified through the breathing and through the silence.
Adding to this energy field,
I invite you to allow a sense of gratitude to well up within you.
You know that feeling when you're fully and completely thankful and grateful for something or someone.
Allow that sensation to be embodied throughout every cell in your body and just glow with gratitude.
Even place a smile on your face right now and allow that energy to fully envelop you.
I invite you to carry this energy with you as much as possible throughout your day.
Thank you for putting in the work and thanks for being here with me.
