Welcome to this sacred space,
I'm Poni,
And it's an honor to guide you through this meditation.
Let's create a moment of stillness together.
Today's practice is a simple yet powerful breath meditation designed to energize your body and mind by focusing on extended inhalations.
Let's begin.
This meditation will help you awaken your inner vitality and bring fresh energy into your day.
By gently extending your inhalations,
We will activate your nervous system in a way that promotes alertness and focus,
Leaving you feeling refreshed and ready.
Find a comfortable seated position with your spine long and your shoulders relaxed.
And close your eyes or soften your gaze.
Begin by taking a moment to notice the natural rhythm of your breath.
No need to change anything yet.
Gently observe the flow of air as it moves in and out.
Let yourself arrive here fully,
Grounding in this present moment.
Now,
Begin to deepen your breath,
Inhaling fully through your nose,
Filling your belly,
Rib cage,
And chest.
And exhale naturally,
Releasing the air without force.
Feel the breath anchoring you here and now.
Let's start extending the inhalation.
I will guide you with a simple count.
Begin with an inhale to a count of four and exhale naturally.
Release any remaining air in your body and let's start.
Inhale two,
Three,
Four,
Exhale,
Release.
Inhale two,
Three,
Four,
Exhale,
Release.
Try that a few more times on your own.
As you feel comfortable,
Let's extend the inhale to a count of five.
Release any remaining air and let's begin.
Inhale two,
Three,
Four,
Five,
Exhale,
Let go.
Inhale two,
Three,
Four,
Five,
Exhale,
Let go.
Continue at your own pace for a little bit.
Great.
Now let's try extending the inhale to a count of six if it feels natural for your body.
Remember there's no pressure,
Only ease.
Okay,
Release any remaining air and let's begin.
Inhale two,
Three,
Four,
Five,
Six,
Exhale,
Release.
Inhale two,
Three,
Four,
Five,
Six,
Exhale,
Soften.
Continue on your own.
Feel how each breath is like a wave of energy filling every cell in your body with lightness and vitality.
Imagine the air you breathe as pure invigorating energy.
With each inhale,
You're awakening your senses and with each exhale,
You're releasing any fatigue or heaviness.
Breathe in energy,
Breathe out release.
Inhale vitality,
Exhale calmness.
And gently return to the natural rhythm of your breath,
Noticing the shift in your energy and brightness within,
Allowing yourself to bask in this refreshed state for a few more moments.
When you're ready,
Bring small movements to your fingers and toes.
Roll your shoulders or sway gently.
And if your eyes are closed,
Gently blink open the windows of your eyes and return to the room.
I'm so grateful you joined me.
Take this sense of connection and peace with you today.
And remember,
It's always within reach.
May your day be filled with energy and light.
