Hi,
I'm Viona.
Welcome to join me for today's meditation.
This guided meditation aims to boost your energy and calm your mind.
You can do this meditation any time of the day,
But here I'm recording this by the seaside with sunrise.
So let's get started.
You can either lying down or seated.
Close your eyes.
Take a deep inhale.
As you exhale,
Extend your neck.
Drop your shoulder down.
Continue to breathe in deeply and breathe out fully.
Pay full attention to your breath now.
Breathe in,
Chest rise,
Belly rise.
Breathe out,
Chest down,
Belly contract,
Shoulder down.
Breathe in,
Breathe out,
Breathe in,
Breathe out,
And go ahead.
Take a full and deep breath through your nose and out through your mouth.
Now trying to let your breath falling into its natural rhythm.
And in your mind,
I visualize that you are sitting by the seaside with this open space with unlimited sea,
Boundless sea in front of you.
How do you feel?
How do you want to breath in this vast amount of openness?
You may feel the sun shining on your face,
The warmth of the sun,
The touch of the wind,
And the calming ocean waves.
You want to breathe in to this moment.
You naturally let your eyebrow relax,
Let your shoulder relax,
Let the tension within your chest relax,
Letting it go.
By taking deep inhale and exhale,
You feel fully present.
And as you take deep inhale and exhale,
You may even want to rotate your neck,
Give it gentle stretch,
Even your shoulders,
Maybe even twist your body,
Maybe even with your inhale,
Lift your arms up,
A big stretch.
I just take this moment as a break to reconnect with your body,
Reconnect with your breath,
And with this moment.
If there is a lot of thoughts going on,
Simply use thoughts as your anchor point.
The more you want to let go,
The deeper your breath is.
There's nothing to resist.
Embrace your thoughts,
Just like how you embrace your breath.
You're not just trying to make your breath deep,
But also slow with control,
With the lens,
Trying to lengthen your breath,
At the same time,
Really direct it really deep inside of your chest,
Your heart,
Your body,
And your whole body.
As we continue to breathe in and out,
Our body feels lighter,
The oxygen feels in within your body,
Makes us feel energetic.
The sound starts to rise up,
And we feel warmth.
We breathe in,
We feel space,
And we breathe out,
We feel relief,
Letting go,
And less to cling onto,
Less to hold onto.
Instead of holding on,
We're giving space to it,
To trust,
And we're empowering ourself.
Take a moment to really feel how your chest sensations are.
Is it tight or relaxed?
If it's tight,
Trying to really direct air,
Direct this energy from the universe into your heart,
As deep as you can.
We will end today's meditation with a Kapalabhati pranayama practice.
So direct your attention into your body.
For 50 counts,
We'll only focus on our short,
Forceful exhale.
So with the contract of our belly,
We exhale and short forcefully,
And inhale happens naturally.
So we inhale halfway first,
And begin for 50 times short forcefully,
Belly contract exhale.
50.
Take a deep inhale to your belly.
Hold your breath at the top.
Lock your moonlight bandha,
Belly button.
And slowly exhale.
Take another deep inhale to your belly.
And exhale,
Shoulder down,
Open your chest.
Rotate your neck.
Feel the space,
The energy,
The circulation within your body.
Thank you for practicing with me today.
Namaste.
