Welcome to today's mindfulness meditation.
The goal of this meditation is to ground your thoughts and switch from reactive thoughts to observer thoughts.
When you are ready please find a quiet space to begin your practice.
You can be seated or laying down.
If you are seated upright remember to keep your spine tall and expand your heart center.
Go ahead and slowly close your eyes.
Take normal breaths to begin.
We want to begin with the natural flow of the breath.
On the next inhale take a deep breath in through your nose.
Hold for five seconds at the top.
Four,
Three,
Two,
One and fully exhale through the mouth.
Continue with this breathing pattern.
In through the nose again and hold at the top for five,
Four,
Three,
Two,
One.
Sometimes intrusive thoughts can get in the way of the everyday movement of our lives.
These thoughts can manifest as obsessive and catastrophic thinking heightening your sense of anxiety.
As we breathe through this meditation practice today I want you to focus on inhaling positive energy.
When you inhale notice how the air you're breathing in feels cool as it travels into your nose,
Down your throat and into your lungs.
When you inhale think of your goal for the practice and try to summarize it in one word.
For example clarity or vision or healing or happiness.
When you exhale really try to push out the anxious thoughts.
Another way to think of this is to choose a helpful thought to replace the unhelpful one.
All we have is our breath.
Remember that when the mind is busy and fuzzy the breath can bring you back into alignment.
Think of your meditation goal or sankalpa and repeat that as you continue to breathe in and breathe out.
The more intentional your breath the more closer you'll be to your meditation goal.
Take one last inhale in hold at the top again for five,
Four,
Three,
Two,
One and finish with a large exhale through the mouth.
Now with this exhale really try to sigh it out.
You may now open your eyes slowly.
Begin moving your fingers and your toes.
Once your awareness has returned go ahead and sit back up if you're laying down.
Resume your normal breath.
Thank you for your time and presence.
I hope to see you again soon.
