Welcome to this meditation.
You can turn off your phone and lower the lights for the best experience.
Before you take a seat,
Gently stretch your body,
Reaching your hands up to the ceiling.
Then gently shake your arms and legs to loosen your muscles in preparation for this meditation.
Find a relaxing space where you can sit or lie down in a comfortable position.
Allow your palms to face upwards to help you create the intention of allowing yourself to be open to this experience.
You can adjust your body position at any time for your comfort.
Use all of your senses to the fullest.
Whenever your mind wanders,
Pay attention to the thoughts without questioning them and let them go.
Give yourself permission to relax and unwind during this time.
When you are ready,
Take a deep breath in,
Filling your lungs to the fullest and then gently exhale,
Allowing your shoulders to loosen and relax.
Allow your body and mind to relax with each breath.
Exhale completely with each breath out,
Releasing all discomfort.
Allow another deep breath to gradually drift out in its own time.
If they haven't already,
Feel your eyelids becoming heavy and softly closing.
Observe how your lungs fill up and expand with each breath.
As you exhale,
You can hear the air being released.
Each deep breath tells your mind and body that it's time to relax and unwind.
Feel the purposeful rising followed by the letting go,
Serenity and relaxation that sweeps your entire body.
Hear the sound of air being inhaled and exhaled,
Which sounds like distant ocean waves rolling up on sandy beaches.
You can picture the ocean in your mind's eye,
The blueness of the water and the white crests as waves merge and roll in one after another,
Smashing on the coast and leaving a sea of branches to warm in the sun.
Now you are ready to start implementing the Ujjayi Pranayama.
With your mouth open,
Exhale,
Imagining you are steaming up a mirror or a glass.
Exhale through your mouth,
Imagining you are steaming up a mirror.
Exhale through your mouth,
Imagining you are steaming up a mirror.
Exhale through your mouth,
Imagining you are steaming up a mirror.
Now gently close your lips,
Relax your face and keep exhaling in the same way,
Like steaming up a mirror but with your lips closed.
Find a constriction in the throat as if breathing in and out of a thin straw.
Be mindful of held tension in the teeth,
Toe,
Throat and neck.
Just let it go.
Exhale through your mouth,
Imagining you are steaming up a mirror.
Exhale through your mouth,
Imagining you are steaming up a mirror.
You can feel the breath stroke the back of your throat as you inhale and exhale.
This goes end in end with the audibility of the breath often compared to the sound of waves.
With an even tone and length of breath the last refinement is to breathe fully,
Deeply and completely.
When you own your breath nobody can steal your peace.
You can feel the breath stroke the back of your throat as you inhale and exhale.
Imagine the rhythmic whooshing of waves like a beautiful melody rising from the depths of the ocean floor,
A song that touches you to your very core.
As you listen to the music of your soul any sounds coming from the environment around you serve to relax you even more.
You become more relaxed with each sound you hear.
When it does gently bring your focus back to your breath,
Hearing the rise and fall of those ocean waves with every breath you take,
Feeling completely safe and totally at ease.
Arrive.
You you you you you gently relax your breath and Simply listen to your body you slightly open your mouth if you wish Now take a deep breath in and slowly release it gently come back to the here and now slowly move your fingers and toes move your body,
Give it a stretch if necessary take a few moments to reawaken your mind and body and when you feel ready and fully reoriented open your eyes you
