This guided meditation is designed to help you calm your mind and body.
Especially when you're busy with deadlines or feeling stressed or restless.
In just five minutes it provides a short break to refresh and refocus.
Helping you to continue your day.
With a sense of calm and clarity.
So let's begin.
By getting into a comfortable position.
This could be sitting,
Standing,
Or lying down.
If it feels safe to you,
You can gently close your eyes or simply lower your gaze.
Starting to bring your attention inward.
Becoming aware.
Of your body.
And feeling the space around you.
Noticing how the space around you hacks to your shape.
Noticing the feeling of your weight pressing down.
And seeing if you can feel the earth below you.
As if it's pressing up,
Supporting you.
Breathing is the most important thing that we do.
It is keeping you alive,
Yet most of us do not notice our breath all day,
And some for several days.
Or years.
And that's why it's so crucial to our physical and mental health to oxygenate our bodies fully and consciously.
So let's take five deep breaths,
Deep and full breath together.
1.
Fully inhale positive energy.
And exhale by just letting go of your breath into a state of relaxation.
Second,
Inhaling goodness.
And exhaling into relaxation.
3.
Inhale acceptance.
And exhale any judgment.
4.
Inhale a health and clarity.
And exhale into serenity.
And five,
Fully inhale desire and achievement.
And exhale into a complete relaxation,
Letting go of all concerns from daily life.
And as you continue to breathe deeply,
Start to notice the relaxation spreading through your body.
Feel your muscles softening.
And your mind becoming more at ease.
Scan your body for any areas of tension and if you notice any tightness or discomfort,
Place your hand on that spot.
Press gently with your fingers for a count of four.
And then release.
You can repeat this process if needed until the tension begins to ease.
Then place your hands back down in a comfortable position.
And refocus on the natural rhythm of your breathing.
And if any thoughts arise,
Acknowledge them without judgment.
They are part of your moment-to-moment experience.
And you can simply let them float away like clouds passing by.
Greeting your thoughts,
Letting them go,
And returning to your breath in the body.
Feeling how the air enters through your nose.
Becoming aware of your chest and lungs,
Expanding and contracting with your breath.
And then take one final deep breath in through your nose.
And as you exhale slowly through your mouth,
Silently or aloud,
Say.
I am calm and I am grounded.
I am saved.
And I am at peace.
And when you feel ready,
Slowly begin to open your eyes.
Take a moment to reorient yourself to your surroundings.
Gently stretch your body.
Feel the movement bringing you back to full alertness and readiness.
Now being fully present,
Relaxed and ready to continue with your day.
