Hello,
Hello,
Hello.
My name is Sean Gray.
I'm a voiceover artist by trade and I happen to love meditation.
So today I decided to record a guided meditation for you.
It's totally free.
It's going to be short.
It's going to be sweet.
And all you need to do is find a place where you can relax.
You can sit down where no one's going to bother you for the next 10 minutes or so.
And once you've found that seated position and you've got comfortable,
You can close your eyes and just notice anywhere in your body if there's any tension.
And sometimes we hold tension in places without even realizing it.
It could be,
For example,
In the top of your head.
If there's any tension there,
Just let it go.
In your forehead,
In your cheeks,
In your jaw,
In your lips,
Your chin.
Just consciously relax each muscle.
If there's any tension in your neck,
Let it go.
And in your shoulders,
Let your shoulders just drop all the way down.
And your chest,
Your abdominal muscles.
Keep your back straight.
Not too straight.
You don't need to exaggerate.
Just a nice straight back.
And move your attention down into your butt.
Relax your butt.
And to your legs.
Relax any tension in your legs,
To your calf muscles,
And your feet.
And now that you're relaxed,
Just bring your attention to your breath.
To the area inside your nose and outside your nose,
Where you feel your breath entering and exiting your body.
Just breathe normally.
You don't need to have any specific breathing pattern.
Just breathe in a way that feels natural to you.
So every inhalation,
Just be aware of how it feels in your body to inhale.
And when you exhale,
Just feel the sensations in and around your nose.
And if you notice any tension returning to your body in any places,
You can just relax that tension and return your attention to the breath.
And if you notice your mind is distracted and you're thinking about stuff that you need to do,
Someplace you need to be,
Something that's happened,
That's totally fine.
In reality,
Thoughts are going to come,
But all you have to do is just let them pass and focus your attention on your breath.
And if you're distracted,
Just gently bring your attention back to your breath and focus your attention on the physical sensations that you feel in and around your nose.
And as we approach the close of this session,
Start to come back into the space you're in.
Pay attention to any sounds,
And when you're ready,
You can open your eyes.
