Hey there.
Thanks for joining this meditation.
In this meditation we're going to take five deep breaths to help bring more calm and focus and equanimity to your day.
I'll guide you through each breath.
Begin by finding yourself seated comfortably.
You may keep your eyes open or close your eyes.
I'm going to begin by taking our first deep breath in through the nose as deep as you can and hold.
Now slowly exhale and relax your muscles as you breathe out.
Notice this stress or tension leave your body as you exhale.
And again let's take another deep breath in through the nose and now I'd like you to tense your muscles for a few seconds and exhale and relax your muscles as you breathe out.
Relax and you're fully exhaled.
Just notice the rhythm of your breath for a few seconds and again let's take another deep breath in through the nose.
Hold,
Keep holding and slowly exhale to the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine and ten and relax your muscles.
Let's do it again.
Take another deep breath in through the nose and hold.
Keep holding and exhale to the count of 10.
You may purse your lips if it's easier.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine and ten.
Notice your body.
Have any muscles tensed up?
If so,
Relax those muscles.
Relax your entire body.
Let's take our last deep breath in through the nose.
Let's do it.
In.
Hold,
Keep holding and exhale slowly.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine and ten.
And nine,
Ten.
Relax your muscles.
Notice your body.
When you're ready,
You may open your eyes or just enjoy the rest of your day.
Notice how you may feel a little calmer than you did four minutes ago.
Wishing you a calm and stress-free day and lots of love.
Thank you.
