Hello and welcome to this quick meditation to help you overcome your overwhelm and calm that monkey mind of yours.
Especially these days,
I am seeing so many people juggling so many things.
We all have to-do lists as long as our arm and so many things on our plate.
This meditation is for you the moment you find yourself in that overwhelm.
Open up this meditation,
Take a few moments to connect with your breath and get out of the stress response and into the relaxation response.
Today we're going to be using counting belly breaths,
Counting to four on the inhale and the exhale to get you feeling more calm and more relaxed.
So take a moment to get nice and comfortable.
And if you can,
Feel free to close down your eyes.
Think about letting the external world just fall away even if just for a couple minutes here.
Start to come back into the body.
The mind is so sneaky and it can just pull us away to all the tasks,
The responsibilities,
The obligations.
But your only job for these next three minutes here together is to breathe.
Take one hand on your heart and one hand on your belly.
Throughout this breathing exercise,
Think about keeping the hand that's on the chest as still as possible.
And on your inhales and exhales,
The hand that's on the belly moves out and in.
It's really getting into that belly breath.
Sealing the lips lightly here and breathing in through the nose and out through the nose for this meditation.
Let's begin.
Start by exhaling all the breath out.
Then inhaling for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Again,
One,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Now keep going,
Counting in your mind for a count of four on the inhale and a count of four on the exhale.
Catch the breath as it moves in through the nose and out through the nose.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
If your mind has somehow,
Someway started to wander away from the breath in the body,
Gently guide it back.
Continue observing and watching as the breath moves in through the nose and out through the nose.
A few more breaths right here.
Whenever you find yourself at that last exhale breath,
Drop your hands back down into your lap and take a gentle scan of the body from the very top of the head all the way down to the pinky toe.
Just notice how you feel.
One reminder before I let you go,
One thing at a time,
My dear.
One thing at a time.
You've got this.
You have the power to pull yourself out of that overwhelm,
Out of that monkey mind and back into a calm,
Peaceful state.
I hope you have a wonderful,
Calm,
Centered and grounded day.
Namaste.
