Hello,
This is Petrina.
I hope you enjoy this meditation.
Make yourself comfortable.
Gently float your eyes closed.
And take a deep breath in through your nose.
Hold at the top for just a moment.
And exhale out of your wide open mouth.
One more time,
In through your nose.
Hold at the top for just a moment.
And exhale out of your wide open mouth.
Take a deep breath in through your nose.
Fill up,
Feel the air coming up through the ribcage,
Through the chest.
Hold it at the top.
And empty chest,
Ribcage,
Belly.
That's your ujjayi breath,
Also known as the victorious breath.
You always have that accessible to you.
Use it to maintain the calmness to your nervous system.
When you're ready,
Let's go through a body scan.
Take all your awareness to the top of your head.
Now move it to your forehead.
Relax the jaws.
Soften the cheekbones.
Relax your eyes.
See if you can soften the shoulders just a little bit.
Take all of your awareness to your chest.
Just feel your heartbeat in the center of your chest.
Move down through the ribcage.
Through your side body.
Your belly.
Pelvic floor.
Left thigh.
Right thigh.
Left kneecap.
Right kneecap.
The back of the left knee.
The back of the right knee.
Left shin.
Right shin.
Left ankle.
Right ankle.
Now take your awareness to all 10 toes.
Right big toe.
Right middle toe.
Right third toe.
Fourth toe.
Pinky toe.
Left big toe.
Middle toe.
Third toe.
Fourth toe.
Pinky toe.
Feel yourself being breathed.
The air floating in and out of your beautiful body.
Feel yourself being supported on whatever you are laying or sitting on.
Take up space.
Feel gratitude for the breath that's flowing in and out of your nostrils.
For the oxygen that's oxygenating your body.
Feel gratitude for life,
For breath,
For air.
And as you move through the rest of your day,
Take that feeling with you.
And let it radiate through your thoughts,
Your deeds,
And your actions.
I hope this day is filled with joy and love and all the goodness the world has to offer.
Thank you for spending this time with me.
From my heart to yours,
With so much love,
Have an amazing day.
Until I see you next time.
Namaste.
