This is a 15-minute guided meditation for focus and clarity.
Take a comfortable,
Seated position,
Or lie on your back if you're able to stay awake and alert.
Arrange your hands with palms up in an effortless position for your shoulders and elbows.
Close your eyes if you like.
First,
Begin to notice the farthest away sounds you can hear.
Open up your sense of hearing within the ears,
Expanding to reach sounds that are in the distance.
Next,
Listen to sounds that are closer to you,
Sounds within your immediate surroundings,
Sounds from the front,
Sides,
And back of you in the nearby space.
Now hear sounds from within you.
Tune into the vibration of your body,
Its heartbeat,
Sound of the breath,
A tone in the ears.
On your next exhale,
Empty your lungs completely of air.
Now inhale intentionally from the abdomen to the upper chest,
Filling up smoothly and completely.
Exhale and drop into this present moment in this body,
In this space just as it is.
Relax tension in the forehead,
Corners of the eyes,
The eyelids,
The eyes themselves,
Soft,
Relaxed.
Turn the inner gaze now to the area of your jaw and mouth.
Sense this region from the inside out,
Relaxing sight and entering into the sense of touch.
Loosen your tongue,
Relax the corners of the mouth,
Feel the lower jawbone releasing downward.
Bring attention to the gentleness of your breath in the nostrils,
Doing nothing to change it,
Just notice it.
You feel the breath flowing in and out of the left nostril.
Notice temperature on inhale and exhale.
Notice if the passage is open or restricted.
Relax any judgment,
Just noticing what is.
Now feel the breath passing through the right nostril.
Warmth or coolness,
Free-flowing or blocked,
Observing what it's like to breathe with the right nostril,
Staying focused and present on the breath here.
Now experience the breath flowing into and out of both nostrils simultaneously.
At the top of the inhale,
Feel the meeting point of the breath in the center of the forehead,
Between the eyebrows.
When you exhale,
Those two streams of breath flow down and out the nostrils,
Breath dissolving into the space beyond your body.
With complete relaxation in the face,
Receive the breath from the space around you.
Focus it gently at the third eye center,
Then release the breath fully from the body,
Flowing back into the space around you.
The breath naturally becomes more full and smooth.
Imagine gentle rolling waves of water ebbing and flowing.
Attune your breathing to that continuous rhythm,
Air flowing like water,
In and out.
Now invite longer exhalations,
Slowing down the breath.
There's no way to do this wrong.
Relax your focus.
Inhale breath to third eye.
Exhale slowly and relax from the neck,
Shoulders,
Heart,
And abdomen.
Feel the earth beneath you offering support.
Let go even more.
Bones heavy,
Mind softly alert.
Allow any mental activity to release its grip on each exhale,
As if blowing fluffy dandelion seeds loose from the stem.
See thoughts float away,
Downward and outward,
With each soft long exhalation.
Now shift your attention to the throat.
Allow the slightest whisper of sound to accompany the air in the throat.
Inhaling and exhaling with a gentle breathy vibration heard by your ears only,
The whisper of the ocean in the throat.
Relax the neck.
Relax the jaw.
Relax the tongue.
Be soothed by this gentle Ujjayi Pranayama,
Effortless and spacious in the whole throat,
The whole neck,
The whole head.
Soft and effortless.
Release the whisper sound in the throat and allow all control of the breath to drop away.
Become quiet and still.
In the spaciousness of your breath and body,
There is freedom to be,
Just as you are,
Exactly as you are.
In this sacred space,
Let these words become your own.
Tranquility is my true nature.
Tranquility is my true nature.
Focused and at peace,
I receive the clarity I need to move forward.
Focused and at peace,
I receive the clarity I need to move forward.
Through calm breath,
I connect with the wisdom of my inner being.
Through calm breath,
I connect with the wisdom of my inner being.
Invite the wisdom of your wise mind to bubble into focus now.
Perhaps it has something to share with you about a situation you're currently facing.
Sink your attention into the back of your heart and receive its guidance.
Sense the body from within,
Allowing its subtle language to speak to you.
All is welcome here.
Continue for some time,
Resting in silent awareness.
You you you you you you to return to your inner being whenever you choose to pause gently focus and listen.
For now,
Let your attention meander back to your breath.
Feel it within both nostrils.
Sense taste in the mouth.
Focus on sounds within the room,
And now the farthest away sounds you can hear.
Gradually begin to move the body gently so you can awaken from stillness.
Open your eyes when you are ready.
