Welcome.
I'm Nicolado.
I'm going to guide you into a quick meditation for stress and anxiety.
Find a comfortable position,
Seated or standing.
It is up to you.
But make sure that your spine is tall and erected.
You want a tall straight spine.
Hold your hands on your thighs or by your side.
If you're safe now,
You can close your eyes.
Take a big inhale to your nose to fill your lungs and start to be grounded.
Exhale,
Let it go.
Now,
Let's focus on a breathing exercise that's just going to be inhaling to the nose for five seconds,
Then exhaling to the mouth for eight.
Inhale to the nose slowly for five,
Four,
Three,
Two,
One.
Exhale,
Let it go for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And one.
Let it go.
Another one.
Inhale for five.
Exhale for eight.
Three,
Two,
One.
One more inhale.
Feel grounded as you inhale.
Feel the energy rise through your feet all the way up.
Exhale,
Let it go.
Release the tension from shoulders,
Neck,
Hips,
Legs,
And let it go.
Start to feel grounded,
More present to yourself.
There's noises in the mind.
Letting go those voices,
Those stories,
Those expectations.
Let it all go.
They no longer matter.
They're already in the past.
Now,
Only focus in the now,
The present,
This moment.
If your mind wanders,
Remember,
Focus on the breath.
The breath is always in the moment.
Take an inhale to your nose.
Slow inhale.
Seal your lips.
Exhale to the nose.
There you go.
Let go of tension in your neck,
Shoulders.
Another inhale.
Big inhale to the nose.
And exhale to the nose.
No thoughts,
No feeling,
No emotion.
Just joy,
Just presence.
Letting go of the day,
The last hour,
Whatever you are doing.
Let it all go.
Can you reset yourself at this moment by just being present?
Reconnecting to yourself,
Knowing what,
Why you are here.
Remember,
The mission is easier than it seems.
You know how to do much,
But to be present,
Giving love,
Compassion to others,
And to ourself.
Big inhale to the nose.
Big exhale to the mouth.
Now,
We're going to do a little bit of Qigong exercise,
Which is involving breath and movements.
For this exercise,
You can be seated or standing,
Bringing hands forward,
Wrist forward in front of you,
Like you're a little zombie.
Hands,
Fingers are facing forward,
Palms facing down,
Elbows in.
Now,
We're going to inhale.
We're going to raise our hands,
Wrist going up.
Exhale,
Palms facing down slowly towards the abdomen.
Another inhale,
Hand comes up.
Exhale,
Palms face down towards the abdomen,
Slowly down.
Going back up,
Raising the wrist first,
Fingers follows.
Exhale,
Palms facing down,
Fingers facing down.
Relax the wrist.
Inhale,
Make the motions smooth and organic.
With each inhale,
Hand goes up.
With each exhale,
Palms face down.
Find your rhythm.
Nothing is wrong here.
Just learning,
Connecting to the body,
To the breath,
And the movement.
Do a few more,
In and out.
On your next one,
Inhale,
Hands come up.
Exhale,
Bring your palms to your belly center,
The Dan Tien,
Right below the belly.
This is where the energy is stored.
So,
As we move our energy around,
We always want to bring it back home,
Manifest it back to the Dan Tien,
The energy center.
Otherwise,
You just want to bring it energy.
So,
Recycle your energy back.
Take a big inhale to the nose.
Visualize the energy between your palms,
Under your belly,
And exhale.
Let it all go back in.
Great job.
Relax your shoulders back.
Take an inhale to your nose,
And exhale.
Let it all go.
Great job,
Everyone.
Remember your breath.
It is the most powerful thing that you can master,
And it takes a lifetime to master.
So,
Do not worry if any of this exercise felt a little foreign,
A little difficult.
Do not judge yourself.
You did the right thing.
You were present with the breath in this moment.
This is a habit that we got to follow as we keep doing our meditation practices.
It will become easier and easier to really be present and letting the stress go.
Thank you so much again.
I'm Nicolado.
Namaste.
