Welcome.
My name is Claudia Sam and I'll be your guide in this I Am Calm meditation.
Whatever the external chaos or however the world is showing up for you today,
However your body is responding and in whichever way your mind is trying to protect you,
This is your opportunity to calm down.
I invite you to come to a comfortable seated position and close your eyes.
And if there are any external distractions that might prevent you from being focused in on your breath and on my voice,
Please do your best to eliminate those distractions and come back to me.
Come back to you.
As you close your eyes,
Turn in your vision from the external to the internal.
With the eyes closed,
Allowing your body to rest in place.
By closing your eyes,
It's like if any tension on your face,
In your neck,
In your shoulders and body are melting away.
Bring your awareness onto your face as you feel that,
Feeling spaciousness be created between the eyebrows and feel the jaw be relaxed,
The chest be wide open,
Ready to receive your belly and diaphragm are relaxed.
Your sits bones are anchored,
Your hips are loose and your legs are gripless,
Relaxing the feet and join me at the breath.
As you bring your awareness to the flow of your breath,
Allow any other thoughts,
Any other worries,
The to do list,
What you'll have for dinner later.
It is later.
Allow those thoughts to be kept somewhere in your mind where you do not need to see them right now.
And come back to the breath.
Come back to this moment.
You are safe.
You are supported.
And there's nothing else for you to do right now than to be right here.
In this meditation,
There are two parts.
First part will be breath and the second part will be affirmation.
Let's begin with a three part inhale and a three part exhale.
We will slowly move our way up in the counts.
If you want to start right away with a higher count,
Please do so.
Listen to what your body needs in this moment.
Exhale everything.
Inhale one,
Two,
Three.
Exhale three,
Two,
One.
Inhale one,
Two,
Three.
Exhale three,
Two,
One.
Inhale from the belly to the chest.
Exhale chest and belly.
Two more times with this count.
Inhale.
Exhale,
Maybe roll the shoulders back if that helps you relax.
Inhale.
Exhale with space between the eyebrows.
Last time.
Inhale one,
Two,
Three.
Exhale three,
Two,
One.
For four,
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale from the belly,
Diaphragm,
Chest.
Exhale,
Upper chest,
Middle chest,
Upper abdomen,
Belly.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Two more,
Inhale.
Exhale.
Inhale from the belly to the upper spine.
Exhale from the shoulders to the navel.
Now come back to a normal breath.
Normal breath and see how you feel now in comparison to the beginning of this meditation.
Has your heart rate gone down?
Are your muscles relaxed?
Are you able to be present with my voice and with your breath?
Well done.
Keeping the eyes closed,
We will move into adding an affirmation to this four part breath.
The affirmation is simple yet super effective.
It's called I am calm.
And what I will invite you to visualize is that when you inhale,
You mentally repeat I am.
And when you exhale,
Imagine that the letters of the word calm,
Therefore C,
A,
L,
M are falling in front of your awareness like long letters as if it was dripping paint on a wall in front of your awareness,
Helping your body to anchor more deeply into the presence of a calm present.
Exhale everything and follow me.
Inhale for four.
I am.
Exhale for four.
C A L M.
Inhale one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Inhale I am.
Exhale call.
Inhale I am.
Exhale call.
Continue this three more times at your own pace.
Using the affirmation to focus on those words.
Beautiful.
Beautiful.
You're welcome to continue this practice whenever you feel like the external life is a whirlwind inside of your body.
Whenever the outside world is creating you to respond in any other way than calmly.
Remember this peaceful and easy meditation,
Even with a few breaths and repeating mentally this easy and effective affirmation.
You can respond to things out of your control in a more calm and peaceful way.
Very gently bring your hands to your heart center.
Knowing that this state of peace and calmness you can always come back to because you have it in you.
I'm so grateful for you.
Thank you for practicing with me.
Have a beautiful gracious day.
Namaste.
