We're gonna start this meditation by sitting or laying down the most comfortable that you can sit or lay down.
You're gonna close your eyes,
Make sure that where you are you're not gonna be disturbed for at least 10 minutes.
You're gonna sit down and breathe in from your nose and breathe out from your mouth.
Breathe in from your nose.
Breathe out from your mouth.
You're gonna keep breathing in a slow pace.
You're gonna make sure that you're breathing from your stomach.
Imagine that your stomach has a balloon inside and it's blowing every time you inhale and it's reducing every time you exhale.
It could also be helpful if you put your hands,
Your hard finger touching each other on top of your stomach and then you breathe in and you feel the sensation of the fingers separating and then when you exhale your fingers touch each other again.
We're gonna count to 10 in each exhalation.
Now we're gonna start to scan our body starting from our head.
This scan will relax all the pressures that we have on our physical body and our mind.
So you're gonna relax your forehead,
Your eyebrows.
Relax all the muscles in your face,
Your jaw,
Your ears.
You're gonna notice any tension that you have on your neck when you exhale it out and you relax.
Any tension on your shoulders.
It's fine to re-accommodate and to move when you are releasing tension.
Release tension in your arms,
Your wrists,
Your fingers,
Your entire hands.
As you breathe,
Release tension in your chest,
In your stomach.
You're gonna feel the organs that you have and you're gonna relax them.
Be conscious of their existence and their functions.
You're gonna release any tension in your back,
Upper and lower back,
Your hips,
Your pelvis,
Your legs,
Your knees.
And you're gonna release tension on your feet,
Your fingers,
To your toes.
Now you're gonna feel and be conscious of all your body and how with each breathing it starts to relax any tension and with the breath out you release the tensions of your body.
And now that you feel cooler and better,
You're gonna focus your breathing in your nose.
As you breathe in,
You're gonna feel the air coming through your nostrils.
As you exhale,
You're gonna feel the air blowing out from your nostrils too.
You're gonna breathe from your nose.
And put all your attention in your nose as you breathe in and you breathe out.
This will wake up your brain.
Focusing on the tasks that you're gonna get to after this meditation.
So breathe in.
Feel the air coming from your nose.
You're gonna stay here for a couple minutes.
Now breathe normally at your own pace.
Be aware of your body.
Of your mind.
This is your natural state of mind.
Try to keep it that way for the rest of your day.
Thank you for listening.
You're gonna breathe three times.
In the first breath,
You're gonna be conscious of your body again.
In the second one,
You're gonna be conscious of your space,
Your surroundings,
People around you.
In the third breath,
You're going to be conscious of your eyes.
You're gonna open your eyes when you're ready.
Stay as long as you want in this state.
