Hello and welcome to your 10 minute guided meditation for today.
I just want to thank you so much for being here and taking a moment to quiet the mind.
Let's start with our right hand on our heart and our left hand on our belly.
And let's just take three cleansing breaths together here.
Inhaling deeply through the nose and exhaling with an audible sigh beautiful.
Another inhale here really connecting with the breath,
Allowing it to flow down into the belly and exhaling with an audible sigh,
Letting it all go.
Last one here,
Inhaling deeply through the nose.
Deepest breath you've taken today and exhale open mouth sigh.
Beautiful.
Now allow your hands to lower.
You can have your palms facing down for more grounding experience facing up for more receiving experience whatever you choose for today.
Go ahead and take that.
Allow your gaze to soften and close and just start to tune inward into this current reality this current existence and begin to surrender or let go to the external world.
And how you do that is by tapping into the rhythm of your own breath.
The only truth in this moment,
Which is breath.
As we inhale we feel the air passing through our nasal passages and down into the belly and rising up into the chest.
And as we exhale through the nostrils,
Allowing the breath to travel down out of the chest.
And lastly out from the belly.
Noticing this cadence and allowing it to release us from any anxiety or fear or worry.
Any sort of chatter in this external world that is unnecessary at this point in time,
Just let it all melt away.
Perhaps there's noises that you're hearing.
Just let it slowly and effortlessly fall away from your perception.
With our next inhale,
I want you to turn your attention inwards and check in with yourself.
Noticing that inner voice that consistently speaks to us throughout the day.
And just acknowledge that voice.
Maybe say hello.
Smile a little at it.
And again,
Using our exhales to just let it go.
Not to dwell on anything in particular.
But again,
Bringing your awareness back to the breath and simply to the sound of my voice.
As we continue to breathe these deep belly breaths,
Allow them to become effortless.
Feeling a certain weightlessness.
Maybe it's a bright or clear breath.
It's cleansing.
It's nourishing.
It's recharging us from the inside out.
Smooth inhales and deep exhales.
You are here right now in this reality.
I want you to start imagining your safe space,
Whatever that looks like to you.
It could be a certain location that you're fond of.
Perhaps it's your home where you are now.
Or in bed.
Maybe it's on the beach.
In a library.
In the mountains.
Somewhere that you hold dear to your heart.
Somewhere where you can find some peace in this point in time.
I simply want you to imagine this location.
Maybe it's just a feeling.
But what does it feel like to be there to be present?
What does it look like?
What colors do you see?
What smells do you smell?
Is there an ocean breeze?
Or maybe there's food.
Maybe the temperature is cool or warm.
There's a slight breeze down the nape of your neck.
I want you to conjure up those images and allow yourself to become enveloped by this feeling and this knowing of peace.
Take noticing what you're doing in this current moment.
Whatever makes you the most content or the most happy.
Surrounding yourself with this feeling of warmth,
Familiarity,
Of home and of peace.
Inhaling deeply.
Inhaling deeply.
And exhaling deeply.
I want you to give yourself this moment here to simply breathe.
To fully relax every part of your body and surrender to your version of home.
This is your time and take what you need.
Moving fluidly through breath.
Allowing this feeling,
This knowing to anchor us and to provide us with a sense of grounding and of safety and pervasive love.
Knowing that these visualizations,
This moment,
This aura of safety,
Your net is always available to you whenever you so choose.
All that's required is tapping into the rhythm of your breath and trusting in this process.
Now placing our hands,
The right hand on our heart once more and our left hand on our belly.
Let's take three deep cleansing and closing breaths.
So inhaling deeply through the nose.
And exhaling with an open mouth sigh.
Another inhale through the nose,
Filling up the lungs.
Exhale,
Open mouth audible sigh.
Last one here noticing how deep our breath is now at the end of our practice.
And exhaling,
Letting it all go.
Beautiful.
Placing our hands together at heart center,
Bowing our heads in gratitude and reverence.
Namaste.
Thank you so much for joining me today.
