Hello,
This guided breathwork meditation is to help you cultivate more focus and more presence.
If you've been feeling especially scatterbrained,
Mentally unorganized,
Unclear,
Burnt out,
Hazy,
All of the above,
Hopefully by the end of this practice,
You'll be feeling a little bit more clarity and a little bit more ease.
We're going to need a pad of paper and a writing utensil.
So you can pause this and grab that if you don't already have it handy.
All right,
And go ahead and lower your eyes.
And then take a deep breath,
The deepest one you've taken so far today.
Feel your breath expand in the bottom of your belly.
And as you exhale with your mouth open,
Let that go.
Drop your shoulders away from your ears.
Let your whole body just sort of start to gear down.
And take another breath just like that.
Send it all the way down into your seat.
Feel yourself from the bottom to the top of your lungs.
And then exhale,
Drop those shoulders again.
One more big cleansing breath and drop everything out.
Now come back to that pad of paper.
And for the next few minutes,
We're going to take everything that's been bouncing around in our brains and dump it onto the paper in front of you.
So anything on that to-do list,
Anything that's been worrying you,
Anything that you need to catch up on that's not here in the present moment,
Go ahead and pause this recording and bring all of that onto the paper in front of you.
All right,
That feels better already probably.
So with all of that in front of you,
A clear slate to come inside your mind,
Go ahead and close your eyes or lower them,
Whatever feels comfortable right now.
Start to reel your awareness inside.
Come back into your center,
Come back into the present moment here and now.
And do that by following your breath at the very tip of your nose.
As if you could highlight your awareness there and hyperzoom in on this area.
Feeling the first tickle of breath as it comes in through your nose and how the temperature may change.
And then feeling how the pressure changes as the air leaves through your nose.
And keeping your focus right here,
Start by relaxing the muscles in the top of your head.
Imagine as if someone is stroking your head from the top of your skull backwards and then down to your neck.
Let everything fall under that nice gliding motion.
Let your eyes be heavy in their sockets.
Mentally exhale around the eyes.
Thank them for all the work they've done,
Probably looking at a little screen a lot of times.
Continue to relax around your breath,
Letting go of the skin muscles around your cheekbones.
Let go of the muscles around your ears.
Drop your jaw,
Feel some looseness coming in there.
Let your gums relax away from the teeth.
Drop your tongue from the roof of your mouth.
Let it just be heavy.
Let your throat open up,
Widen,
Relax.
Let the muscles in your neck unclench.
Let those shoulders just fall like jello under your next exhale.
And everything around your skull just softens.
From this quieter,
Softer place,
Continue to watch the breath,
Just witnessing how it comes and goes on its own,
How you can take a back seat,
Chill,
Hang out,
Let everything happen around you while you just observe.
From this place of cruising,
Imagine now that you're walking down a street and you might imagine yourself as a postal worker.
So you see a lot of mailboxes in front of you and you're carrying a big bag of mail behind you,
Letters,
Small packages,
Each one of them tied to one of those tasks that you put down on the paper.
And seeing with your mind's eye in view,
All of the owners of these envelopes in the houses and their respective mailboxes ahead of you.
So stroll down the street,
Come to the first mailbox,
Pull out the letter and as you exhale,
Let that item go into its respective place,
Into its moment where you can take care of it in the future.
And feeling a little lighter,
Hop on down to the next mailbox.
Maybe that mailbox are the things you need to clean or the packages you actually need to mail.
And just take those out of your mind,
Put those into their place.
And shuffling your bag around,
Feeling a little lighter,
Keep on going.
Next mailbox,
Maybe that's a task you have to do at work or an email you have to send.
Just take that out,
Place it in the mailbox,
Keep going.
Now let you walk down this sunny street that you've created in your mind,
Putting each letter package where it goes.
With every breath,
Feeling like you're gliding a little freer,
Feeling like you have a bit more spring in your step by putting everything in its place and then letting it go.
If you feel like you're concentrating too hard,
Go ahead and release those muscles in your head again.
Just let this be fun.
No need to think too much about it.
We're just visualizing.
We're just creating a picture in our mind.
And now here at the end of the street,
Turn around and look at all of the work that you did.
Everything that you breathed into,
Organized,
Gave a place.
And take a big full body breath from the soles of your feet to the crown of your head and breathe in that feeling of everything in its place,
Everything in its time.
I am well resourced.
I am capable.
I am clear.
Have a wonderful rest of your day.
God bless you and God bless you and help you take action.
