Short Focus Meditation To Moby

Relaxing breathing meditation to the music Breath2Beat. Focus on the breath and the beat. This is quite a unique meditation, it might not be for everyone but please give it a try. Feedback is always welcome as I'm learning to improve my teaching every day. Thank you. Please note that all my recordings are done using a simple headset so I apologise for the quality of the recording/sound levels.
Music is The Lonely Night January 14 Remix by Moby

Transcript

Hi, My name is Chris, And today we're going to be doing a 10-minute meditation to music. So it's a very simple breathing meditation to Moby, And we call it breath to beat. So quite simply, We're going to be breathing in for a four count and out for a four count. We're going to be changing, Breathing in and out through the nostrils and through the mouth, And we're going to be introducing a few different meditation techniques throughout today's practice. If you find something that really suits you, Try to stick to that one type of meditation as much as possible, Because habits are formed when we find something we like, When we have emotional buy-in. So the objective of today's practice is really to encourage a bit of focus. And you can enhance that by doing the practice seated with a straight spine. So you could be doing that at home seated or on public transport. Or if you want to have a bit more of a relaxed practice, You can do this lying down. I would ask that if at any point if you feel you need just to go back to normal breathing, Please do, It's not a race, It's not a competition. So to start, I'd ask you to gently close your eyes or bring your gaze down towards the ground. And I'm going to start the music now. I'm going to start by walking you through the count, And then I'm going to introduce and narrate the meditation itself. So the count is one, Two, Three, Four. Then there's a smooth transition to either inhale or exhale. So for the first round of this, We're going to be inhaling through the nostrils and exhaling through the mouth. And we start one, Two, Three, Four, Exhale through the mouth. Two, Three, Four, Inhale. Exhale through the mouth, The sensation of relaxation as we're letting it go. Inhale to recharge. Exhale to let go, To melt into the ground. Inhale to energize. Exhale to relax. Inhale to relax. Exhale to let go. Inhale to let go. Exhale to relax. Smooth transition. Inhale. Exhale. Two, Three, Four. Inhale. Exhale. Inhale, Exhale. Inhale. Exhale. After your next exhale, Just go back to normal breathing. So for the next round, We're going to be inhaling through the nostrils and exhaling through the nostrils. Start again. Inhale, Two, Three, Four. Exhaling through the nostrils. Two, Three, Four. Inhale. Exhale, Smooth transition. Inhale, Two, Three, Four. Exhale as we relax the body. Smooth inhale. Smooth exhale. Inhale. Exhale. And now go back to normal breathing. So for the next round, We're just going to introduce some body awareness. So we're going to be tensing, Relaxing different parts of the body. And we're going to start by tensing up the feet. And we inhale. Two, Three, Four. Exhaling through the nose, Relaxing the feet. Inhaling, Tensing up the legs. Exhaling, Relaxing the legs. Inhale, Clips the glutes. Lift the hips just slightly. Exhale, Relax those glutes out. Inhale, Clench your fists. Nice and tight. Exhale, Let them go. Full out. Inhale, Tense up the arms. Tight arms. Exhale, Relax the arms. Inhale, Lift up the shoulders. Tight, Tight, Tight, Tight. And let go. Inhale, Tense up the face. Really pretty profile. And let it go. Go back to normal breathing. So for the next round, We're going to be focusing on nothing. I'd like you just to keep breathing normally. And just try and be. So if thoughts do come into your mind, Don't give them any attention. Just let them sit there. So for the next round, You have a choice. We're going to be inhaling through the nostrils. You can exhale either through the nostrils or through the mouth. Choose which works for you. And we're going to start by inhaling through the nostrils. One, Two, Three, Four. Exhale, Either nostrils or mouth, Your choice. Inhale. Exhale. Inhale. Inhale. Inhale. You can switch from mouth to nostril to stay the same. Exhale. Two, Three, Four. Inhale, Smooth, Silky breath work. Exhale. Soft transition to inhale. Exhale. Inhale. And change. Exhale, Either through the nose or the mouth until the vibration. Inhale. Exhale, Feel the vibration in the lips or the tips of the nostrils. Inhale. Inhale. Inhale. Inhale. Inhale. Inhale. Inhale. Inhale. Inhale. And change. So, We're going to start with the nostrils. Focus on that. Inhale. Exhale, Letting go. Back to focusing on the vibration. Inhale. Exhale, Letting go. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Becoming aware of that vibration both on the inhale and the exhale. Inhale. Tickling the tip of the nostrils and the vibration in the lips. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Now slowly go back to normal breathing. Just coming back to that state of just being. Don't need to do anymore. We're just here. A sense of comfort. A sense of support. A sense of grounding. Bringing your awareness and attention back to the contact points into the ground. So maybe your sitting bones, Your feet, Your feet, Or if you're lying down, Your back, The backs of your legs. Feel a one with the ground, With the earth. Very, Very slowly bring awareness back to the body. So start by just tracing your thumb on both hands over the tips of the fingers. Then slowly move your fingers and toes. Maybe take a little bit of a stretch. And then gently open the eyes. And then slowly move your fingers and toes. And then gently open the eyes. Try not to rush back into anything. Try just to give yourself a little bit of time. Try not to switch your phone on just yet. So thank you so much for joining me on this meditation. I'd like to say a big thank you also to Dan Davis for editing this sound file. And to Moby for letting me use this tune. If you'd like to know anything more about me, Please go to www. Unplughq. Com. And hopefully I'll see you again soon. Thank you.

Reviews

Thank you for this practice 🙏🏻
I really enjoyed the blend of mindful breathwork & music (I love Moby!), with the tempo supporting & helping regulate the pattern & timing of inhale & exhale. I found that the simple guidance & the small changes in focus gently kept me alert & engaged.
Personally, I think I’d have preferred the tense/release exercise to be introduced earlier in the practice as I found, when we came to it, that my body was already very relaxed and reluctant to tense up again! ☺️

Loved this. Will be adding to my toolkit. Thank you so much

This really got me ready to carry on studying for the day. I have fibromyalgia and this is honestly the 1st time I've felt awake in a long time. Thank you!

Wow!!! What was this?!!! I was GONE!!! All I know is that there remains a broad smile on my face!. Thanks só much. See you soon again.

Really interesting meditation. I studied music and dance from childhood into my 20s so the clear instructions timed to music felt natural and comfortable for me. At the end of the meditation I feel very grounded and at ease in my body. Thank you 🙏❤️🙏