Hello,
Thank you for joining me for our counting backwards breathing meditation.
This meditation has so many benefits.
This meditation will give you total awareness of your present moment.
It creates mindfulness and cultivates eternal attunement.
It strengthens your concentration and it helps de-stress by shifting away your attention from any thoughts,
Worries,
Anxieties,
Or concerns.
This meditation has the ability to help you shift from multitasking to uni-tasking at will.
I ask that you find the comfortable seats.
You can lie down,
You can sit,
Find half lotus,
Whatever your body is asking of you at this very moment.
Just find comfort and make sure your spine is straight.
Whatever position you're in,
Begin to relax your body.
If you're lying down,
Get heavy in your legs,
Heavy in your arms.
Pull your belly button towards your spine.
And if you're sitting,
Just pull your belly button in.
Make sure your neck and head and spine are aligned.
And just begin to let your breath happen naturally.
In this meditation,
We are going to count down from 50 to zero.
You're not going to be controlling your breathing.
Your breath will slow down automatically.
You'll simply focus your inhale and your exhale while you count down.
It is completely expected that you'll get distracted many times more likely.
Don't worry about it.
Don't beat yourself up.
Just observe,
Get back to the count.
Tell yourself your mind has wandered off,
Acknowledge it,
And just go back to the meditation.
What we'll do is we'll take an overall scan right now of your current state.
Just take a breath and do a quick scan.
Take note of any current conditions,
Any thoughts,
Any feelings.
Take note of your energy level.
Take note of your body sensations.
Notice how your breathing reflects both inside and outside of your body.
Take note of everything.
Slowly narrow your attention onto just breath.
Before we start counting,
Let's take some deep belly breaths.
Inhale,
Pushing your belly out.
Exhale,
Pulling your belly in.
Let's do that again through your nose.
Inhale,
Deep through your nose,
Pushing your belly out.
Exhale,
Out your nose,
Pulling your belly button to your spine.
Let's take one more deep breath in and out.
And then we're going to start our count backward.
We will begin the meditation at 50.
We'll take an inhale.
And on our exhale,
We will say 50.
On our next inhale,
We will say 49.
When we get to 20,
I will let you know,
And we will only count on our exhales.
Let's begin the meditation now.
Inhale.
Exhale,
50.
Inhale,
49.
Exhale,
48.
Inhale,
47.
Exhale,
46.
Inhale,
45.
Exhale,
44.
Inhale,
43.
Exhale,
42.
Inhale,
41.
Exhale,
40.
Inhale,
39.
Exhale,
38.
Inhale,
37.
Exhale,
36.
Inhale,
35.
Exhale,
34.
Inhale,
33.
Exhale,
32.
Inhale,
31.
Exhale,
30.
Inhale,
29.
Exhale,
28.
Inhale,
27.
Exhale,
26.
Inhale,
25.
Exhale,
24.
Inhale,
23.
Exhale,
22.
Inhale,
21.
Exhale,
20.
Inhale,
Exhale,
19.
Inhale,
Exhale,
18.
Inhale,
Exhale,
17.
Inhale,
Exhale,
16.
Inhale,
Exhale,
15.
Inhale,
Exhale,
14.
Inhale,
Exhale,
13.
Inhale,
Exhale,
12.
Inhale,
Exhale,
11.
Inhale,
Exhale,
10.
Inhale,
Exhale,
9.
Inhale,
Exhale,
8.
Inhale,
Exhale,
7.
Inhale,
Exhale,
6.
Inhale,
Exhale,
5.
Inhale,
Exhale,
4.
Inhale,
Exhale,
3.
Inhale,
Exhale,
2.
Inhale,
Exhale,
1.
Just let your breathing return to normal.
Whatever breath your body is asking of you to take,
Take.
Whether it's deep belly breaths through your nose or inhales through your nose and exhale through your mouth.
Put your hand on your heart and your hand on your belly and just listen to what your body needs at this moment.
Begin to find movement in your body and space.
Wiggle your toes,
Tap your fingers.
Softly,
Blink your eyes open and closed.
Take a deep belly breath in,
Pushing your belly button out and exhale anything left stagnant in your body,
Opening your mouth,
Pulling your belly button to your spine.
Find awareness in the present moment and open your eyes.
Return to your day.
Thank you for meditating with me.
Namaste.
You
