Welcome,
Beautiful being,
To this quick and short meditation to reset your nervous system.
My name is Anna and I'm very honored to be your guide.
Now let us take a moment to find the most comfortable position you could think of,
So that we can start.
As you found that space,
Be it you're sitting down or lying down on your back,
Allow yourself to take the next couple of breaths to simply arrive.
So inhaling through your nose,
Expanding the belly and the chest rises,
Making a pause at the top and exhaling,
Sighing it out through the mouth.
Ah,
Two more inhale,
Expanding the belly,
Chest rises and exhaling,
Sighing it out through the mouth.
Ah,
Let's do one more just like this.
Inhale,
Expand the belly,
Then the chest rises,
Pausing at the top and exhaling,
Sighing it out.
And now allow yourself to come into a very natural relaxing breath.
There's nothing else you need to do but just being here with your body and allowing yourself to use the wisdom of the breath to ground you into being right here,
Right now.
And as you ground yourself into the space,
I invite you to trust my voice to guide you into this quick yet powerful way to reset your nervous system and continue the rest of your day.
So lying down and allowing yourself to connect with the simple act of breathing in,
And breathing out.
But now trying to cultivate that nasal breath and using each and every inhalation as a way to invite new air,
New ideas.
And each and every exhalation gives you a chance to let go.
Letting go worries,
Letting go to do's,
Letting go tensions of your body.
Just being here with your body and letting yourself breathe and reset just by taking a moment of pause.
It's so easy for us to get caught on our busyness of our days,
Moving from one task to the other,
From the time we stand up out of bed.
Out of bed.
And sometimes we don't even realize we are up to our limits and then we crash.
So here is the invitation for you to allow yourself to melt down with your breath and be received and remember that you are a human being.
You have feelings and it is okay to have those feelings.
And just by receiving yourself with the power,
With the wisdom of your breath,
You're able to ground yourself,
To rebalance and to come back to that beautiful centered space so that you can continue showing up on your life from the best place.
So as you lie down and as you reset through each and every breath,
I'll invite you to join me into this beautiful,
Powerful technique called square breath or Samadhi.
And all you need to do is to inhale for a count of four,
Pause for a count of four,
Exhale for a count of four and pause for a count of four.
We'll be doing that together.
So let's take two in and out breaths to synchronize and then we get started.
So let's inhale through the nose,
Exhale through the nose,
One more inhale nose,
Exhale nose.
Inhale to start,
Inhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Again inhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Last round,
Inhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
And then allowing yourself to inhale and exhale naturally.
Just feeling into your breath and allowing yourself to be received in the space,
In the space of being purely grounded,
Purely received.
And may you remember that there is pause,
That there is centeredness,
There is balance within you.
Sometimes we simply get caught up on so many things we have to do and be and roles to play.
So may you remember this feeling of showing up for yourself,
Of pausing,
Resetting,
So that you can not only show up better from a better place,
But also that you can actually refocus and achieve more,
Leave more from that beautiful centered place.
So very slowly,
Just bringing the hands in prayer in front of your heart,
Rubbing the palms,
Rubbing your palms as quickly and strongly as you can.
And once you feel you have enough,
You gently bring the hands into your face,
You inhale and hit that space.
And as you exhale,
Blink your eyes open,
Come back to that space,
Look around the beauty and may you now continue your day from that place of loving kindness towards yourself,
Towards your life.
I thank you so,
So much for joining me today.
And I look forward to seeing you in the in the next time we meet together with much love.
Namaste.
