Welcome.
This beginning meditation will help you keep your mind focused so that you won't be distracted by your thoughts.
Make sure you're in a comfortable space and that you have a little bit of extra room around you.
Let's begin by taking a big breath in and let it go.
Inhale through your nose and sigh it out.
Ah.
Do that one more time.
Inhale through your nose and sigh it out.
Ah.
Nice.
Now just breathe naturally and gently cross your arms over your chest.
Your fingertips are near your shoulders.
Take a big breath in.
Let it go.
And now connecting with our breath,
We're going to open our arms wide and then bring them back to the chest.
Each time you cross them over your chest,
Cross them the opposite way.
So first your left hand will be on the top and then your right hand will be on the top.
Great.
So start with your arms crossed.
Take a big breath in.
And as you exhale,
Reach your arms out in front of you and then open them up to the sides.
Inhale.
Bring your hands back to your chest with the opposite cross.
Exhale.
Open them up.
Inhale.
Cross.
Exhale.
Open.
Now keep this movement going.
Nice and slow.
Connected to your breath.
Beautiful.
Keep your movement slow,
Timed with the breath.
And if your arms get tired,
Take a break by pausing with your arms crossed and then begin again.
Also,
If your mind gets distracted,
Just pause and take a breath and begin again.
Continue the inhale and exhale with the arms moving slowly,
Open and closed.
Nice full breaths.
If you begin thinking something different,
Pause,
Take a breath in and then let it go.
Beautiful.
Take a few more breaths here.
Now when you get to the next exhale,
Leave your hands across your chest.
Take a full breath in and let it go.
Good for you for taking a moment to calm yourself today.
Have a beautiful rest of your day.
Namaste.
