You might have found this meditation because your mind feels like it's spinning,
Or your body feels anxious.
Your heart rate may be elevated and your breath shortened.
Or you may want to connect with your mind,
Body,
And soul.
Wherever you find yourself right now,
I want you to know you are safe.
You are safe.
Say the words,
I am safe with me.
I am safe.
When we're in an anxious state,
It can be difficult to sit for long periods of meditation.
So let's do a quick breath exercise to help you settle both your mind and body.
And let's connect with our mind.
As I remind you,
You are safe.
We're going to breathe in through our nose for a count of four,
Hold it for a count of five,
And breathe out through our nose for a count of six.
An extended out breath is a cue to your brain that you are safe.
And if nasal breathing is not available to you,
Feel free to make the adjustments you need.
Let's take a cleansing breath.
Okay,
Ready?
Let's breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five,
Six.
And breathe normal for a few breaths.
You can breathe normally because you're safe.
You're here with me.
You're taking a moment out of your day to give yourself loving self-care.
Now let's do that breathing exercise two more times where we'll breathe in for a count of four,
Hold for a count of five,
And breathe out for a count of six.
Take a cleansing breath.
Okay,
Let's breathe in two,
Three,
Four,
And hold two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
And hold two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five,
Six.
Repeat after me.
I am safe.
And so you are.
If you've closed your eyes,
You can open them and enjoy the rest of your day or evening.
