Hi,
This is Marta,
And today we're going to meditate together.
Find a comfortable position,
Maybe lying down on the ground,
On top of a yoga mat or a blanket.
Maybe you want to put a cushion under your head or under your legs.
And what about placing a blanket on top of you?
Do you feel comfy now?
Great.
Start to notice how your body relaxes with every breath.
Every time you breathe in,
Your belly moves up,
And every time you breathe out,
Your belly relaxes.
If you want to feel this,
You can place a hand over your belly.
Breathe in,
Belly moves up,
Breathe out,
Belly moves down.
Breathe in again,
And breathe out.
Let's see now if we can count up to ten.
So every time we breathe in,
Count one.
When you breathe out,
Count one.
Now,
When you breathe in,
Count two.
And when you breathe out,
Count two.
Breathe in,
Three,
Breathe out,
Three.
Keep going.
If you lose count by any chance,
It doesn't matter,
Just start again.
Breathe in,
Keep going,
Breathe out.
Now stop counting and bring your attention to your day as you keep your focus on your breath.
Breathing in,
Breathing out.
Think of something about yourself that makes you proud.
If nothing comes to your mind,
This could happen,
Then picture something you would like to feel proud about,
And keep breathing.
Now picture someone in your life that makes you very happy.
Keep breathing in,
And breathing out.
As we finish this practice,
Remember that having sad thoughts that make you scared is normal.
We should never ignore any important messages that our minds give us.
But it is also good to remember that we can focus on the rest of our lives too.
Take a few minutes each day to focus on what went well and what made you happy,
Feeling grateful.
Thank you for meditating with me.
See you soon.
