Hello and welcome to this meditation.
My name is Dima.
And I'll be guiding you through some breath work and a guided meditation to help you relax and let go.
So coming into a comfortable seated position,
Whether that's crisscross,
Maybe sitting on your knees,
You can even lie down if that's more comfortable for you today.
Just taking a moment to set up.
A space where you can totally relax when you found that space and comfortable position.
And gently close your eyes.
And just begin to relax the body,
Noticing if there's any tension,
Maybe your shoulders are a little tense,
Just allowing them to drop heavy.
Maybe the space in between the eyebrows can relax a little more.
Maybe unclenching your jaw.
Maybe taking a full body scan,
Seeing where you can relax just a little more,
Allowing the body to sink into the earth.
And we'll begin with a few deep belly breaths.
If you'd like,
You can place your right hand on your belly and your left hand on your chest to help feel the breath move throughout the body.
Or you can leave them beside you if that's more comfortable.
You can always switch it up as we breathe.
So if your right hand is on your belly,
Left hand is on your chest,
Slowly taking a deep inhale in,
Expanding the belly,
Allowing the air to fill up the belly,
Traveling up to the mid chest,
Filling up the lungs.
And once it's in the lungs,
Holding your breath there,
Relaxing the shoulders,
Gently releasing the breath,
Releasing the belly,
Releasing the chest.
Let's take a few more like that.
Taking a deep inhale for the count of four,
Three,
Expanding the belly,
Expanding the chest,
Holding your breath here at the top of the lungs,
Relaxing the shoulders,
And gently releasing,
Exhaling for four,
Three,
Releasing the belly,
Releasing the lungs.
Take a deep inhale for the count of four,
Three,
Two,
One,
Holding your breath at the top of the lungs,
Maybe sipping in a little more air through your mouth,
Relaxing the shoulders,
And gently exhaling for four,
Three,
Two,
One.
Put your hands on your belly and your chest,
Placing those on your knees or beside you,
Coming back to a regular breath,
Feeling the sensations in the body,
Maybe feeling a little tingling in the fingers,
Maybe the mind is more calm.
I'm beginning to relax completely,
Letting go of the day,
Letting go of any moment that you've been before,
This very moment,
Knowing there's nowhere else you need to be but here,
Maybe using your sensations to bring you into this moment,
Using the environment around you to bring you into the present,
And inviting each sensation into your experience without resisting it.
Maybe there's background noise in your surrounding.
Maybe it's completely quiet,
Just completely inviting all of that into your experience,
Realizing there's no good or bad,
The way in which we perceive the world and the projection,
The way we perceive ourselves.
And when we realize that,
We invite more compassion and understanding,
Not only towards others,
Especially towards ourselves.
So just gently coming back to your breath,
Coming back into this moment,
Observing your thoughts if the mind is wandering,
Observing the body and how it's feeling.
Can you completely surrender physically and mentally?
You can sometimes get anxious when you think about all the things that we want to do and all the places we think we need to be at,
But fully accepting where you are and the role you're playing in the bigger picture that you may not understand ever can allow you to accept the experiences that are happening for you and not to you.
Every person,
Every experience is an invitation to understanding themselves even better.
And by understanding ourselves,
We're able to navigate and create habits that support our wellbeing and optimal human condition and living with openness,
With reception,
With compassion and love.
So,
