Hello,
I'm going to guide you through a short meditation that will take you into a place of calm and peace.
I'd like you to start by either finding a comfortable seated position with a tall spine,
Or come to lying down on your back with some supports maybe under the knees.
Make sure that you are very comfortable.
I want you to start by taking a deep breath in.
Hold that breath in.
Then exhale out through the mouth,
Open the mouth,
Let it go.
Deep breath in,
Hold that breath in.
Open the mouth,
Let it go.
Let's take one more deep breath in,
Hold that breath in.
Open the mouth,
Let it go.
I want you to take your breaths in through the nose and out through the nose.
Make your inhale a count of four or five.
Let that exhale match,
Nice smooth transition counting your exhale either four or five.
You can quietly count these numbers in your mind or you can simply feel the breath slowly draw in and draw out.
Deep breath in,
One,
Two,
Three,
Four,
Five,
Exhale,
One,
Two,
Three,
Four,
Five,
Inhale,
One,
Two,
Three,
Four,
Five,
Exhale,
One,
Two,
Three,
Four,
Five.
Keep these breaths smooth and even.
Start to notice the temperature of the breath as it draws in through the nose and the temperature of the breath as it draws out through the nose.
Notice how every time you exhale you feel a little bit calmer,
A little bit more grounded.
And every time you inhale this feeling of clarity draws in.
Inhale one,
Two,
Three,
Four,
Five,
Exhale,
One,
Two,
Three,
Four,
Five.
Feel that cool breath draw in and that warm grounding breath drawing out.
Start to notice the sensation of breath not only at the nose but as you breathe in notice how that breath softens the throat,
Softens behind the heart and the chest,
Fills the belly with a light air and as if that breath can fill all the way to the toes filling the body with this vitality and clarity.
And as you exhale you notice the soles of your feet and notice that breath moving up through the legs,
Up through the pelvis and the spine bringing with it this groundedness,
The sense of steady and calm.
Every breath in you trace that breath from the tip of the nose all the way down to the soles of the feet and from the soles of the feet you trace that breath all the way back to the tip of the nose.
And if the mind is busy and restless you count the breath.
Inhale one,
Two,
Three,
Four,
Five,
Exhale one,
Two,
Three,
Four,
Five.
Notice how with each round of breath you get this sense of clear calm.
The sense of inner peace starts to take over any sense of anxiety and it's replaced with calm.
Heavy calm.
No stress,
No tension,
Peace.
Breathe in one,
Two,
Three,
Four.
Breath slows,
Exhale five,
Four,
Three,
Two,
One.
Feel that heavy sense of peace and calm.
Feel that clear sense pulling through.
Your whole body is calm.
The whole body feels rested and grounded on the floor beneath you.
With this clear mind filling the whole body.
Let that sense rest through you from the crown of the head to the tips of the fingers and toes.
Slow the breath.
Inhale one,
Two,
Three,
Four,
Five,
Exhale five,
Four,
Three,
Two,
One.
Neither choosing to stay here.
You may gently and slowly open the eyes and come back to the room.
If you choose to stay,
Stay as long as you like or even take this time to now fall asleep.
Namaste.
