Hi,
Welcome to a 10 minute meditation.
Let's start by sitting up nice and tall.
You're imagining that a string is pulling your head up,
Straightening your spine,
Shoulders back and down.
Let's take a few deep breaths here.
In through the nose,
Out through the nose.
Let's focus your attention on your stomach.
Imagine your stomach is a balloon.
As you inhale,
You're filling up your balloon and then exhale it out.
Try not to breathe with your shoulders.
Alright,
Let's focus what we call a third eye chakra right between our eyebrows.
As we take our breath in and out,
Let's focus on relaxing our facial muscles,
Cheekbones,
Eyebrows,
Jawbone.
Let's move into a nice steady rhythm.
Three counts in through the nose,
Four counts out through the nose.
Let's make our exhale just a little longer.
Just notice as your mind wanders,
Bring it back to your breath.
Even this counting method,
Three counts in,
Four counts out.
Alright,
Let's move into what we call color visualization today.
So as you take your next breath in,
Imagine you're breathing in the color red.
Having this red flow through your entire body to your fingertips,
To your toes,
And then exhale it out.
Even imagine this red picking up any tension you feel in your body and then exhale it out.
Having this red turn to orange,
Breathing this orange in,
Have it fill up your entire body,
Once again picking up any stress you feel in your body,
And then exhale it out.
Having this orange turn to yellow,
Imagine you're filling up your entire body with light,
And then exhale it out.
Next let's breathe in the color green,
Color of nature,
Color of life,
And the color of our heart chakra.
Taking a nice deep inhale,
And then exhale it out.
You can even imagine you're lying in a nice open field,
Trees around,
The sun is out.
Let's take a few more breaths here.
Having this green turn to light blue,
Color of the sky,
Color of our throat chakra,
Breathing this in,
And exhale it out.
Let's have this light blue turn to a dark blue,
Color of the ocean.
This time when you breathe in this dark blue,
Imagine it's flowing through you like water,
And then exhale it out.
And finally,
Imagine you're breathing in the color violet,
Very calming and peaceful color.
Breathing this violet in,
And exhale it out.
Stay here for a full minute.
Okay.
