Welcome to your guided meditation.
My name is Helena So please take a comfortable position Maybe you want to take your seat Whether using a cushion or in a chair And allow yourself to feel comfortable in your chair adjust Relax your neck and your shoulders and place the feet on the ground if you're on a chair If you're on a cushion you separate your feet gently So you don't need to compress it directly And start to settle in with your mind with your body on your breath Start noticing How your body your breath and your mind It has a bottom just like the bottom of the sea Feeling deeper And start noticing your breath Maybe your breath is just feeling a little bit rushed So take a moment for just inhaling deeply through your nose And release it naturally through your nose Inhale and exhale If this is comfortable for you,
Please Keep continuing to just breathing through your nose Or you can inhale deeply through your nose and release Release your breath naturally through your mouth by using both lips And take three rounds of breath inhale Exhale Inhale And exhale And try to bring your attention to your breath Noticing how your inhalation and your exhalation Start returning at the same duration of your inhaling and exhaling One last round of breath And feel your body With your natural breath Deep and relaxed And release Your breath a deep and relaxed pace You can soften your gaze your eyes or you can close your eyes You want to enhance the feeling on your body you can close your eyes if you're feeling safe Or you can just keep your soft gaze Just looking at one point on the ground three or four feet from your face Softly your chin is tucked And allow yourself to start feeling your body Let's begin by your feet Without the need to move your body You don't need to move any toe or any finger Allow yourself to just notice the tip of your toes Maybe the nails And allow yourself to just notice the warmth or maybe it's cold your feet Whether you are barefoot or with your shoes allow yourself to just notice The tingling sensation The temperature The energy And noticing how your breath enriches every part of your body It reaches every part of your body from the crown to the toes Start noticing how your breath is just moving like in a tidal pace Inhaling and exhaling Inviting you to continue with your body scan from the toes to your ankles Maybe your ankles start feeling some tension maybe in your heels Or maybe not just start noticing Trying to connect with your mind To every part of your body And continue to your calves Feeling the strength Feeling the strength Feeling maybe the connection with the chair or your cushion The connection with the rest of the elements surrounding you Feel how your breath is now reaching your knees And notice your knees If there is any discomfort on your knees or any part of your body Try to just detach the feeling of pain And start just noticing maybe it's just a discomfort And maybe using your breath it can start to just release a little bit more Softening that discomfort or feeling And let's continue with your tides Feeling the warmth The muscle just in connection with your hands Feeling the warmth between your legs and your hands and the tip of your fingers And the center of your palms And maybe you can notice some tingling sensation Maybe you can notice just your breath And Continue with this what is coming now to your belly the sensation of your breath Feeling your belly expanding gentle with your breath Inhale in and exhale in Noticing between the pubic bone and your navel there is this center of energy This warmth This connection as the center Of your body as your balance point of your whole body upper body and lower body Notice your glutes The sensation Maybe the temperature on your cushion or maybe your chair And the clash of this temperature with the rest of your body Maybe it's comfortable maybe it's not Or at any point that you're feeling any distracting thought Any feeling or any sensation Just focus on your breath Or maybe adjust your seat And continue with your sensation of your body and your breath now to your lungs Maybe you can notice how the diaphragm moves at the same pace And a harmonious feeling with the rest of your body And Your arms relax Elbows relax shoulders completely relaxed soft and loose And your long spine Hold your back completely supported not necessary with the chair Here but with the rest of your body in connection with your head limbs Belly and the rest of your body Feel your throat maybe you can notice on your throat The breath The feeling of the air on your throat maybe some temperature Maybe it's relaxed maybe sore But whatever you feel Just notice your breath and the warmth of your breath and your throat inhaling And exhaling Going deeper and fully relaxed with your breath And fully relaxed with your breath And continue with your face now this time feeling your shin Your lips relaxed Your tongue relaxed The apples of your cheek fully relaxed Ears Eyelids Maybe the movement of your face Maybe your eyebrows fully relaxed softening every line on your face Softening that brown softening your lips Softening your forehead Until you start noticing the scalp Notice your head the hair every follicle And the warmth or maybe any other temperature on your scalp And lastly start noticing all your body And take a moment for just adding extra tension to maybe some part of your body that might need a little bit more love A little bit more of your compassion A little bit more of your attention And send your breath Just deep naturally A full round of breath inhaling And send that breath towards the area that you need And fully release with your breath releasing that sensation Take one last round of breath inhale And exhale gently make it deeper make it softer And feel your body complete connection with you Thank you so much for watching Thank you so much for your presence And see you next time
