Welcome.
We'll use this meditation as a way to decompress and declutter your mind.
Let go of expectations and know that it will have positive effects on your day.
Please sit in a comfortable way and breathe normally.
Look in front of you with a soft focus and be here now.
Be present.
Be grounded.
Accept this moment as it is.
It is as it is.
Inhale deeply and hold.
Exhale deeply.
Again.
Again.
One last time and at your next out breath close your eyes and breathe normally.
Now,
Do a quick scan of your body.
How do you feel?
Hear your answer with your body and relax the areas of tensions.
Let go.
Relax the areas of tensions.
Relax more.
And keep breathing normally.
When you feel ready,
Start to focus on your breathing but you don't need to breathe in a particular way.
Just follow your breath.
Keep following your breath as you are listening to some music or the sound of the ocean.
Hear it.
Listen to it.
If you find yourself wandering,
Remind yourself that this is perfectly normal and give yourself a mental hug.
Then come back to your task.
In this moment,
You are following your breath.
Maybe you will have some wave of thoughts but rest assured that following your breath means you are surfing on them.
And that thanks to this practice,
Your mind will feel better later.
Keep following your breath.
Listen to it.
It's perfectly normal to wander.
Come back to your breath and be totally present.
This meditation is almost over.
Give yourself a hit 100% and follow your breath.
Come back to your body now.
Feel it.
Hear it.
Move your feet and hands and maybe stretch.
And when you feel ready,
Open your eyes.
Congratulations for taking care of your mind and thank you for listening this meditation.
