Chill Out & Zone In

Chill out and zone in. Now introducing the fundamentals that are absolutely necessary to achieving deep states of mind during our Free The Fire Meditations. In this guided meditation we calmly walk you through the peaks and valleys of your mind with effortlessness.

Transcript

Hello everyone,

Welcome to a short installment of our Free the Fire meditations.

Today we'll just be doing a 10 minute introductory meditation.

I'll show you what kind of techniques that we use in our meditations.

You can use these techniques interchangeably at any time in the mornings,

In the evenings.

But these are absolutely integral to how we do our meditations.

It's how we get into building focus,

Getting into flow state and ultimately feeling freedom.

And we'll jump right into it,

Making sure that we have our settings set up with our coffee,

Tea or water.

Maybe we have a candle lit,

Maybe we have a blindfold on.

Whatever you wish,

Whatever atmosphere you want to create,

Go ahead and create that now.

And we are going to start first from the standing position.

We are just going to warm up our bodies to make it a little bit easier to sit for a few moments.

So we'll do a few sun salutations first,

Taking a nice deep breath in as we bring our arms back behind us and up over our head.

Taking a nice full deep breath.

And we can exhale and fold forward over our feet.

And as we exhale continuously,

We'll just let gravity take over as we hang.

And then we can inhale and slowly roll up vertebrae by vertebrae until we are standing and we have a nice full big deep breath and then we can exhale and roll those shoulders back into good posture.

And a few more times,

Inhale as those arms come back stretching that chest and up towards the sky.

Big breath and we can exhale and fold over our legs and fully relax.

Exhaling all that you have in your lungs.

And then inhaling nice and slowly as we roll up vertebrae by vertebrae.

And standing,

Nice full breath and we exhale and roll those shoulders back relaxed.

One final one.

Nice big deep inhales as arms come back and up.

And exhaling as we fold over squeezing all that we have in our lungs out.

And inhaling once more as we roll up and with that nice full deep breath we can exhale and relax those shoulders back.

I now invite you to take a seat.

Find your sitting position either in a chair or on an elevated surface with your legs crossed.

And what we want here is our head to be upright and our back to be straight to promote good breathing and also good blood flow to our brain.

Now we're going to walk through a few of the sensations that you'll feel when you breathe.

We can go ahead and first start with a temperature as we breathe in through our nose and out through our mouth.

First I invite you to feel the cool air as it rushes in your nose.

And where do you feel it?

Where does it go?

You may feel it hit the back of your throat and go down.

You may feel sort of an excitement in your mind or in your spine.

And as you exhale through your mouth,

Notice and feel the warm air pass over your lips.

Breathing in the cool refreshing air and breathing out the hot tense air.

Breathing in cool and breathing out warm.

Next I want you to go ahead and focus on your diaphragm and your belly.

As you breathe in your belly should relax,

Come out and as you exhale your belly should come in and you should squeeze that diaphragm.

Now just pointing your focus towards that diaphragm and consciously letting it relax and letting it contract.

Breathing in as your belly comes out and breathing out as your belly comes in.

Now you may find that there is sort of a tightness in your diaphragm which most of us have a tightness there through poor breathing and poor posture.

So we will go ahead and open that up by doing some breath holds.

Now as you continue to breathe I will describe to you the breath hold.

We are first going to take a nice big deep breath in and at the top of our breath when our lungs are filled we will sit and hold for a moment and then relax that diaphragm out and then do various stretches to help open it up.

So we will begin first by breathing in nice big deep inhale and hold at the top and as you continue to hold go ahead and relax that diaphragm.

Let your belly hang out a little more than usual and we can exhale and relax.

Again breathing in nice big deep breath in and holding at the top.

Now as you hold and relax that diaphragm I invite you to push it out a little bit and challenge the tension you have there.

You will now be stretching your diaphragm just a little bit.

You will feel it down just below your rib cage.

And we can exhale and relax.

And again a nice big deep breath in holding at the top.

As we hold and we push that diaphragm out I invite you to lean back just a little bit maybe roll your head from left to right and open those shoulders and feel where all of that tightness is as you hold that breath in.

Challenge that tension just a little bit and we can exhale and relax.

And again last one big deep breath in and hold at the top.

And as you hold and you push that diaphragm out you can even place your hands behind you,

Look up at the ceiling and really push out the diaphragm and stretch all of the muscles in your respiratory system.

And we can exhale and relax one final time.

And now as you breathe in and your belly comes out you will not feel that tension.

You will feel it will come out with ease and you will be able to get a deeper breath.

And as you exhale and you squeeze that diaphragm in you will squeeze it longer and deeper.

And we can remain pointing our focus on our diaphragm and belly.

As we breathe in we relax that diaphragm as it comes out and as we exhale we squeeze that diaphragm.

Squeeze all the air out of our lungs.

And if you lose focus on your diaphragm,

You think about something else in the day that's been bothering you,

Just say to yourself no worries,

Come back to your breath,

Come back to your diaphragm and continue to breathe.

Breathing in,

Relaxing that diaphragm as it comes out and exhaling as you squeeze that diaphragm in.

You will inevitably fail many many times in maintaining your focus throughout this meditation.

But the most important part is that you guide yourself back to center.

Say to yourself no worries,

Focus on your breath,

Focus on your diaphragm as you breathe in and it comes out and you exhale and your diaphragm comes in.

And I challenge you over the next few moments as you breathe and you focus on that diaphragm intensely.

You notice when you lose focus,

When you become distracted and to guide yourself back to center.

You may do it one time,

You may do it twenty times and you may do it a hundred times.

But you make the most progress when you first recognize and then you take action and come back to center.

And remember if you lose focus,

Say to yourself no worries,

Come back to your breath and focus.

As you breathe in,

Focus on your diaphragm relaxing,

Opening up space for your lungs and as you exhale squeeze that diaphragm in,

Exhaling all the breath that you have.

As you exhale squeeze that diaphragm in and out.

Again,

Breathing in and breathing out.

I invite you now to open your eyes and conclude the meditation.

We will conclude by maybe reflecting on those thoughts that you were thinking about.

Maybe they were random and had no meaning or maybe it was something that you should focus on in the next few moments and reflect upon.

But as we continue forward,

Know that this practice we learned first a body warm up by standing up,

Stretching out our bodies,

Warming things up.

This is very important so that we can sit for longer periods of time.

Then we started breathing and noticing that our diaphragm is very very tight.

So doing a breath hold and stretching our diaphragm is essential to getting a nice big deep breath.

Then as we walked through the different sensations of breathing,

We found that it is very difficult to maintain focus.

But the most important part of meditation is to realize and recognize that you are losing focus and just telling yourself calmly to come back to center,

Maintain your focus and continue meditating.

Thank you.

I hope you achieved something from this meditation and be out on the look for more of these short guided meditations from Free The Fire meditation.

You will also be coming out with a new Free The Fire guided meditation to the empires alright.

One of my favorite sets that Tiberiu has mixed.

So be on the lookout for that.

Cheers.

Reviews

Beautiful Thank you

Excellent warm up for a deeper meditation or starting point for beginners! A few too many "come back" reminders for me personally but I loved the dynamic exercise. Great way to quiet the body.

Great wake up routine

thankss for the practiceee :))