Welcome to this meditation for stress release.
This is a three-part meditation series to lean into whenever you need it.
My name is Jenny Berglin Castro and I'm so glad you found your way here.
I'm guessing you're feeling a bit like I do every once in a while.
Perhaps too much going on at the same time,
Too much chatter in your mind,
Lingering thoughts and too many of them.
You've come to the right place,
A place to ease your mind.
They say we have about 70,
000 thoughts each day so don't expect your mind to be empty during meditation.
Thoughts will pop up and when they do just notice them,
Thank them and let them pass like clouds in the sky.
I bet you have lots on your plate today so let's get into it.
Please go ahead now and find a comfortable position.
You can sit or lay down.
If you're new to meditation and have a tendency to fall asleep during meditation then I suggest you sit on a pillow with your legs crossed or on a comfortable chair with your feet on the ground.
Feel free to put a pillow behind your back or on your lap.
Rest your hands on your knees or on a pillow.
I like to put my right hand in my left facing up.
Now go ahead and close your eyes and let's go inside.
Take a couple of deep breaths here just to land in the room and bring your attention inwards.
Breathe in through your nose and out through your nose.
In through your nose and out through your nose.
Good.
We'll start this meditation with a short box breathing exercise to breathe our bodies.
This will provide a bit of a pattern interrupt for our minds and quickly get us into the present moment.
We'll breathe in on a count of four then hold on a count of four then exhale for four and hold for four.
We'll do this three times.
So take a deep breath in to prepare and let's begin.
Breathe in two three four and hold two three four exhale two three four hold two three four breathe in two three four hold two three four exhale two three four and hold two three four breathe in two three four hold two three four exhale two three four and hold two three four.
Good job.
Now let's breathe normally in and out through the nose and notice how the breath feels in your body.
The cold air entering your nostrils,
The sound the breath makes in your ears,
The feeling it leaves in the back of your throat,
The rise and fall of your chest and belly,
Tensions releasing in your belly and then the warm air leaving your nostrils with the exhale.
And breathing in and noticing our in-breath and breathing out and noticing our out-breath.
Breathing in and breathing out.
And every time your mind wanders away to thoughts,
Remember to bring your focus back to your breath and the sensations in your body.
Breathing in and breathing out.
Noticing sensations in your body.
Now let's sit quietly together and lean into this peaceful realm we've stepped into where all we notice is our breath.
Continue to deepen your breath as you lean deeper into the meditation and I will bring you back with the sound of my voice in a few minutes.
So breathing in and breathing out.
Let's go ahead and bring the attention back into the room.
Notice any sounds and start to gently move your fingers and toes.
Maybe move your head.
Roll your shoulders.
If you're laying down then go ahead and sit up in a cross-legged position and take a few deep breaths.
And when you're ready you can slowly blink your eyes open.
And now it's time to go back out into the world and remember one breath at a time.
And if you at any point during the day feel stressed or have your thoughts wandering too much then you can go ahead and do this breathing exercise that we did,
The box breathing.
Where you breathe in for four,
You hold for four,
You exhale for four and you hold for four.
My name is Jenny Berglin Castro and I thank you for joining me today and I'll see you back here soon.
Namaste.
You
