Before we get started,
Find yourself a quiet,
Comfortable spot where you won't be disturbed.
Make sure that you're in a comfortable,
Upright,
Seated position using any props you need so you can stay seated pain-free throughout this practice.
Whenever you've found a comfortable position,
Close your eyes,
Completely relax your body,
And turn to stillness.
Let's begin.
Start by taking a deep breath in and exhale,
Softly sighing it out.
Inhale deeply and exhale softly,
Letting go of outside distractions and turning the gaze inwards.
Tune in to your body and begin by asking yourself,
How do you feel?
How does your body feel today?
Is it heavy and tired or full of energy?
Sore and tight or relaxed and soft?
Taking a moment to scan your body from head to toe,
Continuing your gentle breathing.
With every exhale,
Feel your body growing heavier into your seat.
Science shows that the best ideas come when we are relaxed.
Therefore,
The intention of this meditation is to allow yourself to fully surrender and let go,
So that you may connect back to your inner energy,
The place from which inspiration,
Ideas,
And creativity flow.
We'll start with a short breathing exercise to help you settle in.
This breathing technique is called 4-7-8 and it's simply breathing in through your nose on a count of 4,
Holding the breath for a count of 7,
And exhaling slowly through the mouth for a count of 8.
Are you ready?
Let's begin.
Fully exhale every last drop of air and now,
Inhale 2,
3,
4,
2,
3,
5,
6,
7 and out 2,
3,
5,
6,
7 and 8.
In 2,
3,
Hold 2,
3,
4,
5,
6,
7 and out 2,
3,
4,
5,
6,
7 and 8.
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and out 2,
3,
4,
5,
6,
7 and 8.
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and out 2,
3,
4,
5,
6,
7 and 8.
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and out 2,
3,
4,
5,
6,
7 and 8.
Breathe normally,
Relax and notice the sensations in the body.
As your breath settles down,
Guide your awareness to the rhythm of your breathing.
Recognize the flow that is already there,
The expansion and contraction of your chest,
The rise and fall of your belly or the gentle tingling when the breath comes in through your nose.
Breathing in fresh energy and vitality and breathing out and letting go of anything that is getting in the way of your relaxation process.
You are in the flow and now it's only a matter of recognizing it and tuning into it.
Where your mind goes,
The energy goes.
Allow your breath to take over.
Come back to the breath over and over again.
Continue to feel this flow for the next few minutes until I take you out.
It may happen that your mind wanders away,
Distracted by thoughts,
Feelings or external distractions.
This is normal.
Remember,
You always have a choice to bring yourself back.
Embrace those moments where you decide and have an active choice to come back to the present moment.
Arriving back into the space that you're sitting in,
Feeling your body sitting against the surface,
Starting to slowly move in whichever direction feels natural to you.
Taking your time to gently become present until you're ready to open your eyes,
Ready to continue the rest of your day.
Thank you for watching.
