Rejuvenation: A Mindful Cleansing And Awakening Experience

Embark on a 12-minute journey designed to cleanse your inner being and propel you into the day ahead with renewed energy. Utilizing the transformative power of breath, this guided meditation brings your focus inward, helping you delineate your inner contours and facilitating a purifying process from within. By incorporating two distinct but short breath holds, you are gently nudged into the present moment, emerging from the experience cleansed, invigorated, and prepared to seize the day with intentionality.

Transcript

Let's get started. This ritual today is going to be about using breath to feel out the edges, Fill out the depths, The dark corners of our body, Of our mind, And also use it to smooth out the edges. So as we think about that, Let's turn our focus inward. Let's get comfortable. Make sure you're seated upright. Just start to drop into your body using breath. Before we move to any specific kind of breath, Just notice, Is your breath shallow? Is it fast? Is it erratic? What's happening right now? I'm aware. Slowly start to take over the controls of our automatic systems. Shift that breath to a circular motion, Five seconds in, Five seconds out. Do that one more time. Let our body go back to its automatic, Moving in, Moving out of breath, Being extended. Instead of counting the time, I want you to pay attention to the feeling of the air moving in and out of your lungs. Every time that comes in, I want you to feel in your body what is sharpest feeling. By sharp, I don't mean painful, But what is the most present? For me right now, I'm sitting on these stairs, And it's the stairway pushing into the back of my leg. I also feel my shirt on my shoulders, Specifically my collarbone. What do you feel? There's something in the world pushing back against you, Your skin, Your body. Every time you breathe in, Let the air move to that spot. As you breathe out, Shift that energy, Push it, Move it out of your body. Let it go. You breathe it in, Swirl it into that area that is the sharpest. See if you can't use the oxygen that's coming in to soften that place, To dull our senses, Or to make them go away. Almost like using the air as a gunbox. All the things going on under the surface of our skin melts it away. It allows you to be present, To be here, Without any pain, Without any sharp feelings. It allows you to be. Shift our breath into a 10 count box breath, A 4-4-4-4 pattern. We're going to breathe in 2-3-4, Hold 2-3, Out 2-3, Hold 2, Up 2-3-4, Hold 2-3-4, Hold 2. Keep this going. 8 more of these. Pick up again. In your knees in silence, Counting in your head, In the space that's created in your body. Each breath in, Make it deep, Get it deeper. Take more in the space of your body with the holds. You're holding, Feel your chest expanding, Pushing the air out to all the edges of your hands and your feet. Every time you let it go, Let it collect everything, The impurities, The pain. Breathe it out. This cleansing exercise will move the air in and out in a box or second pattern. Juvenate on the breath in, Expand on the hold and eradicate everything you don't want on the breath out. Sitting in that place of silence at the bottom of our breath, Appreciating that we're just here. Wherever you're at, Just one more cycle and return to a 5 count circular breath. I'll meet you there. I want you to follow along with me as we take in a couple of really deep breaths. We do a short breath hold here. We're going to do a count of 8 in, The deepest breath you can before you start. Take it all in. At the top, Take in one last extra sip. I'll help guide you. We're going to hold it just for 30 seconds. So here we go. Super deep breath in 2, 3, 6, 7, 8. One last sip in and hold. Let it all out. At the bottom, Push it out one more time to just get all that out of your lungs. Take a deep breath in, Push it out one more time and hold at the bottom for just 10 seconds. Breathe that in. Let whatever comes back in after that. Now that we've really cleansed our body, Cleansed our system, Allow whatever waves of tingles, Of feeling good, Of your body waking up to wash over you. Whatever that feels like for you. Allow it to happen. Invite it in. It's your cells waking up. It's your body thanking you. The buzz. Allow that kind of humming in your body to happen. Feel alive. This is the point. Without doing anything else besides simply focusing on the air you're breathing in as it moves through your body and the air moving back out again. Simple, Simple ritual. Reminds us, At our core, We are all the same. We're all humans. We have this basic life-giving ritual that our body does for us most of the time. That when we pay attention, It's magical. Life has magic all around it. All you have to do is pay attention and it starts with your breath. So before we open our eyes and we go about our day, One last deep breath in with me and hold it at the top. Give thanks for being alive. Have gratitude for your family, Your friends, Your co-workers, For you as you breathe it back out. Let that smile drop across your face. Open your eyes. How can you not have a great day? Go make cool things happen and love yourself.