Hello and welcome.
I'm Jen.
This meditation is for fuzzy or cloudy thinking.
It will help you to gain clarity and focus.
So we're going to begin with a short breathing exercise and that will be followed by a short meditation.
Find a comfortable seat.
You can sit cross-legged on the floor,
Sit in a chair with your feet flat on the ground,
Or just sit up in bed if it's the beginning of the day.
Wherever you're at,
Just ensure that you can achieve a nice tall spine to optimize breath.
Begin to breathe a little bit deeper in through the nose,
Out through the nose or mouth.
Close your eyes.
Begin to fall into your body,
Into the present moment as we breathe together.
And on your next round of breath,
I'd like you to inhale to a count of four.
So it's four equal sniffs.
Inhale,
Hold at the top and then exhale slowly through the nose.
Inhale again,
Count of four.
Hold for a beat and then exhale through the nose.
Continue on like that,
Inhaling for four short sniffs,
Inhaling at the top and then exhaling completely.
Focus on the evenness of each little inhale and the slow steady exhale.
Now if you can,
See if you can increase the inhales to six.
So inhaling for six in six short sniffs.
Still holding at the top and then exhaling slowly.
Continue on like that and if you're still with four that's perfect.
Just be where you are today.
Find your rhythm with each little inhale,
Filling the lungs,
Filling the belly,
Holding at the top and then exhaling consciously and slowly.
We'll do a few more rounds wherever you're at.
So one more round here and after you exhale completely,
Just inhale normally through your nose,
Really deep,
Exhale and next we're going to block the left nostril.
You can do this with your index finger or your thumb and just begin to breathe in and out through your right nostril.
We'll just take eight breaths like this,
Inhaling through the right nostril,
Exhaling through the right nostril.
And after your eighth round,
Just inhale through both nostrils,
Exhale completely.
Allow your breath to go to its normal cadence and just take a moment to pay attention to how you feel as you breathe.
Notice any sensations in the room.
Notice the temperature.
Tune in to any sounds,
However subtle.
Continuing to breathe,
Just focus.
Focus on the way your body feels.
Notice if you're sitting up straight,
If you can sit up a little straighter,
Allowing your spine to extend just a little bit more.
Notice the way your sit bones are in contact with the surface beneath you.
Notice the breath going in and out of your body.
Notice your energy levels and notice any thoughts.
Very slowly just begin to wiggle your fingers a little bit.
Get a little bit of movement going in the body.
Maybe roll your shoulders back a few times.
Tilt your right ear to the right shoulder and then your left ear to your left shoulder.
Now sit upright and blink your eyes open,
Noticing whatever is in front of you,
Noticing its color,
Its shape,
Its composition.
Now look to the right and notice something to the right of you.
Take note of what it is,
Label it,
Examine it,
And then look all the way to the left.
Just identify whatever your eyes fall on first.
Note its color,
Its shape,
Note what it is,
And then look straight ahead,
Focus.
Focusing on whatever is in front of you,
I invite you to bring this energy throughout the rest of your day.
It's such a pleasure to practice with you today.
Beautiful job.
