Breathing Spacious Meditation - Beginners Short Meditation

The Benefits for doing this meditation:
-Gives your mind a rest from over-thinking
-Helps you feel more calm and compassionate
-Provides mental spaciousness

Do this meditation when:
-Any time you are feeling stressed and hemmed in by worries or constant thinking.

Preparation:
Before meditating, relax by stretching out on your bed or on the floor.

Transcript

Our minds are filled with memories,

Desires,

Plans,

Worries,

And other mental impressions.

Our constant thinking adds to the disarray.

This meditation will help you clear your mental clutter and create a peaceful,

Open,

Spacious mind.

By creating mental spaciousness,

You will realize that you have much more control over how you feel and think than you imagined.

To start,

Let's go ahead and sit cross-legged on a cushion or a straight back chair,

With your feet flat on the floor.

Close your eyes.

Begin by focusing on your breath,

Counting on the out-breath,

Up to 10.

When you get to 10,

You go back to 1.

You're going to breathe from your stomach,

Feeling how your stomach rises in the inhale,

And noticing how your body starts to relax in the out-breath.

Be conscious of all your body,

Starting from your feet,

Your toes,

Relaxing every part of your body,

Going up on your legs,

Removing any tension in your out-breathing.

Relax your elbows,

Your head,

Your shoulders.

Relax and remove every tension on the muscles in your feet,

Your chin,

Your cheeks,

Your brain.

Of the calmness and space that arises at the end of the out-breath.

Let yourself float deeper and deeper into that feeling and space.

Imagine your breath flowing out into a vast area filled with light.

With each breath,

Let the space get larger and larger.

Allow yourself to rest and be in that space in the present.

If a thought appears,

Gently refocus on the spaciousness you have created.

Tell yourself that it is okay to just be.

Remain in this calm space as long as you like.

When you're ready,

Take a deep breath and exhale.

Go ahead and open your eyes before you move or you stop this meditation.

Keep yourself looking,

Observing,

Being present.