Welcome to your 15 minute meditation on getting calm and grounded.
Have you ever felt that you've got a really busy mind and every time you sit down to be calm,
Your mind just runs away with things?
And if your response is yes,
Then you're not alone at all.
And what I'm going to share with you today is a Kriya meditation.
It's designed to engage part of the mind,
To give it something to do.
A Kriya meditation uses a visualization.
But the key here isn't to try really hard to visualize something,
But to relax enough to allow a living experience to unfold.
Stay with me if I've lost you.
That will make more sense as we get into it.
So,
Find a comfortable seat,
Perhaps in a block or a bolster,
And sit in a way that allows your spine to be straight and have a gentle tuck of the chin.
Take a deep inhale and a deep exhale.
Once more,
Deep inhale,
Deep exhale.
And as you inhale,
Begin to fill your belly with air.
And as you exhale,
Ease the air out and bring your navel to your spine.
Plant your feet flat on the ground.
Relax your shoulders.
Relax your forehead.
Relax your eyebrows.
Relax your cheeks.
And with your next inhale,
Breathe into your stomach and your chest.
Begin to notice any sensation.
Begin to notice any tension.
Now begin to bring your awareness to areas that seem as though they're switched off.
Perhaps the outsides of your calves,
Or maybe even your forearms,
The backs of your shoulders.
And notice that by becoming aware of them,
You begin to sense them.
Continue like this.
I'll let you know when it's time to stop.
And as you exhale,
Begin to notice any sensation.
Begin to deepen your breath.
Inhale.
Exhale.
Inhale for four.
Two.
Three.
Four.
Exhale for four.
Two.
Three.
Four.
Inhale for four.
Two.
Three.
Four.
Exhale for five.
Two.
Three.
Four.
Five.
Inhale for four.
Two.
Three.
Four.
Exhale for six.
Two.
Three.
Four.
Five.
And six.
Inhale for four.
Two.
Three.
Four.
Exhale for seven.
Two.
Three.
Four.
Five.
Six.
And seven.
Inhale for four.
Two.
Three.
Four.
Exhale for eight.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Continue like this.
Or inhale for three and exhale for six.
Or inhale and simply exhale for longer.
And what this does is it switches on your parasympathetic nervous system.
And that reduces the heart rate.
It reduces the amount of cortisol circulating in the body.
The hormone responsible for the feeling of stress.
And when we breathe in this way,
We communicate with ourselves on a chemical level.
We communicate with the body.
We tell it it's safe.
And that it's time to rest.
That it's time to be calm.
And it's time to ground.
I'll let you know when it's time to stop.
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