Welcome to this beginner guided meditation.
I'm glad you decided to join me today for this easy practice.
We're gonna focus on our breathing and create 10 minutes of mindfulness together.
When you're ready to start,
Find a comfortable position.
You can be sitting on a chair with your hands on your knees or cross leg on the floor.
You can even be lying on your bed with your arms resting on the side.
Once you find this position,
Just close your eyes.
We're gonna start focusing on the breathing.
As you breathe in and breathe out,
You bring 100% of your attention on the sensation in your body,
Trying to leave the mind empty from any thoughts or worries or question or expectation you have on yourself.
So we're simply just gonna be focusing the attention on the breathing and letting go of any thought that is coming up.
We're gonna start with a breathing exercise where we will be inhaling for a count of 5.
We're gonna hold our breath for a count of 1 and then exhale for a count of 5.
We're gonna start from now.
So inhale 1,
2,
3,
4,
5.
Hold your breath.
Exhale 1,
2,
3,
4,
5.
Again,
Inhale 1,
2,
3,
4,
5.
Hold your breath.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Hold your breath for 1.
Exhale 1,
2,
3,
4,
5.
Inhale again 1,
2,
3,
4,
5.
Hold your breath for 1.
Exhale 1,
2,
3,
4,
5.
Again,
Inhale 1,
2,
3,
4,
5.
Hold your breath for 1.
Exhale 1,
2,
3,
4,
5.
Do last times.
Inhale 1,
2,
3,
4,
5.
Hold your breath.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Hold your breath for 1.
Exhale 1,
2,
3,
4,
5.
Now let's just bring the rhythm of the breathing back to normal.
And again focus on your attention,
On the sensation of the air coming through your nostril,
Feeling your lungs,
Your chest and your tummy expanding.
And then as you exhale let you focus on the feelings of the chest and tummy lowering and the oxygen moving through your nostril.
What we are trying to do is to really let go of any thought that is running around in your mind.
And if at any moment during this practice you find yourself thinking about something,
Don't judge yourself for it.
Just be aware of that thought that is coming on in your mind.
Greet it and then let it go.
Free yourself.
Don't elaborate it any further.
Again breathe in and breathe out deeply,
Filling up your lungs and then letting go.
And the next exercise we are going to do is counting meditation.
So we are going to count up to 4.
As we inhale we are going to count 1,
Exhale count 2,
Inhale count 3 and exhale count 4.
Focusing on the counting is going to help us to keep the mind busy and keep the mind empty of the worries.
So when you are ready again keeping your eyes closed we are going to start counting.
1,
Inhale 2,
Exhale 3,
Inhale 4,
Exhale trying to follow the count and follow the rhythm of our breathing.
Inhale 1,
Exhale 2,
Inhale 3,
Exhale 4.
Now we are going to continue silently.
At any moment you lose the count,
That is completely fine,
Just start all over again.
Exhale 1,
Inhale 2,
Exhale 3,
Inhale 4,
Exhale 5,
Exhale 6,
Exhale 7,
Exhale 8,
Exhale 9,
Exhale 10.
If at any moment your mind starts wondering just go back to the count.
2,
Inhale 3,
Exhale 4,
Exhale 5,
Exhale 6,
Exhale 7,
Exhale 8,
Exhale 9,
Exhale 10.
Now,
1300,
Now,
Very gently,
We are going to let go of the counting exercise.
Keeping our eyes closed,
We are going to bring our right hand on our heart and our left hand on our tummy.
And for one last time before ending the practice,
We are going to focus on the sensation of the breathing.
As you breathe in a world of palms,
Feel the chest and the tummy rising and as we exhale,
We feel them lowering.
And then from our tummy and our heart,
We feel the warmth of our palms touching our skin.
Take a couple of deep breaths again,
Focusing on those sensations.
And then when you are ready,
Gently open your eyes and come back to your day.
