Hello,
This is Cristiane Machado and it is an honor and privilege to be here to guide you into a mindful meditation.
This meditation is a short one for whenever you are feeling stressed,
Running against time and whenever your mind tells you that you need more time.
By taking the time to sit with yourself and to observe your thinking,
You are actually creating a sense of easiness.
So you can actually go back to whatever you were doing before with a sense of clarity and ease.
You are going to find a comfortable position,
Whatever that means for you.
Maybe you are sitting up,
Seated cross-legged on the floor,
Maybe with a pillow underneath your sits bones,
Maybe you are at your office and you want a break because things started to get out of hand,
Maybe you just woke up and you want to start your day a little bit more mindful.
So whatever feels comfortable for you,
That's your position.
And if it feels comfortable and safe,
You can close your eyes and start noticing what is happening behind your eyelids.
In case that your eyes are open,
Focus your sight into something that is in front of you and allow your sense of vision to open.
If the eyes are closed,
Look within your eyelids.
What is there?
Maybe just darkness,
Maybe colors,
Maybe shapes,
Maybe texture.
And if your eyes are open,
Look with intention to what is in front of you.
Then you are going to start taking some deep breaths,
Filling up your torso with fresh new air,
Exhaling any outdated,
Used oxygen that now has been transformed into carbon dioxide,
Pure alchemy that is happening for you right here,
Right now.
You will also take a moment as you breathe to notice your body,
To notice your physical vessel for you being you,
This unique,
Highly intelligent and creative body of yours.
Notice the texture of the cloth and the clothing that is against your skin.
Notice the sensations of your heartbeat,
Noticing any sensation of air on your face,
On your arms.
Maybe you also notice your fingers,
Your hands,
Allowing them to feel heavy and relaxed.
Noticing the way that you are sitting,
How does it feel?
Noticing sounds that might be entering your eardrums.
Maybe you notice a very far out sound.
Maybe you connect with a sound that is a little closer to you.
Maybe even hearing the sound of your heartbeat.
Also noticing any taste in your mouth,
Noticing your teeth,
Noticing your jaws,
Noticing also any essence or smell that might be coming in through your nostrils.
With the breath,
Breathe,
Feel your presence.
You're going to take one more deep breath in and out,
And with a deep sense of completion,
With a deep sense of gratitude for yourself,
For your breath,
For your mind,
For all parts that make you,
You.
Then one more big inhale and exhale,
Lifting the corners of your mouth into a smile,
Taking a moment to just be,
And when you're ready,
Start bringing some light movement to your fingers,
To your toes,
Maybe moving your head side to side,
And gently opening your eyes if they are closed,
And feeling complete for now.
I truly hope that this little break has brought you some clarity and a sense of ease.
You can always take five minutes to reconnect with your breath,
To recalibrate your processes,
And with that,
Allow yourself to feel a little bit more in alignment with who you truly are.
Thank you for tuning in,
Thank you for being present,
And until we meet again,
Thank you very much.
Stay well.
