My name is Kari.
Let's see if we can just calm down together during this meditation.
You can listen while you're walking,
You can listen while you're driving,
You can listen seated,
Laying down,
Whatever you need.
This meditation is for you to just listen to,
So that you can calm down,
Regain your breath,
Regain some balance,
And feel better about everything.
So,
If you're driving,
If you have the opportunity to close your eyes,
Then close your eyes,
And if you don't,
That's okay.
Put something in your vision that you can stare at and kind of relax your gaze.
If you're driving,
Of course,
Pay attention to the road and just listen.
Lengthen your breath.
Take longer,
Slower,
Deeper breaths.
I know we hear this all the time,
But lengthen your breath for me right now.
Really focus on pulling in more air,
Bringing it lower down into your abdomen.
Fill in your lungs just a bit more,
Slowing down your breaths and signals to the brain.
It also kicks in the parasympathetic nervous system.
Those two things are going to help you to automatically start to feel.
A nice slow breath means all is well.
So,
Purposefully,
Slow down your breathing.
Right now,
Take a breath in for me.
Breathe in,
Hold your breath at the fullness just for one or two seconds,
And then slowly release and breathe out,
All the way out to empty.
Again,
A nice slow,
Deep breath.
Breathe in,
Hold the breath at the top,
Pause with that fullness,
And release nice and slow and control.
See if you can find a rhythm with your breathing,
Like waves on the ocean coming in and going out.
That pulse and that rhythm in your breath will also help you to feel calmer.
In the repetition and the pace,
You feel a sensation of being soothed.
Let your body,
Let your mind start to be soothed with your breath.
This is all you have to do.
Just breathe with me for a few minutes.
If you have thoughts racing through your mind,
See if you can just let them come and go like the waves on the ocean.
The thoughts are going to constantly race,
They're going to constantly play.
Don't attach yourself to the thoughts.
Don't get pulled into your thoughts.
Just keep pulling your attention back to that nice,
Slow,
Calm breath.
Let the thoughts play in the background,
Like background noise,
White noise,
Music playing in the background.
That's your thoughts.
Right now you're taking control of this moment with your breath.
Let your muscles start to relax.
See if you can purposely soften your shoulders,
Relax your jaw,
Let go of the tension around your eyes and across your forehead.
Soften with your breath.
All it takes is just a few minutes like you just did to feel back in balance,
To feel back in control of your emotions and your body and your thoughts.
That's all you needed to do.
I'm here for you whenever you need to replay and do this all over again.
Namaste,
My friend.
