Hi,
Welcome to this 10 minutes meditation which can help you relieve your stress,
Calm your body and mind.
Let's begin by taking a moment to allow your body to settle into a comfortable position.
You can either be seated with your legs crossed or lie down on your couch,
On your bed,
On the floor.
If you're seated,
Allow your spine to lift,
The top of your head gets pulled to the sky,
The shoulders to soften and relax your facial expression.
As you're settling into your comfortable position,
Let's connect your awareness with your breathing.
Together,
Let's take a full breath in from the nose and a full breath out of the mouth.
With the in-breath,
You feel the energy rises up to the spine and with the out-breath,
The energy descends to the spine.
Notice the energy flows within your body with each inhalation and exhalation.
Breathing in,
Energy flows up and breathing out,
Energy flows down.
Each breath is a new journey.
Your next breath will be a completely different experience than the last breath.
So cherish each breath that we take.
On your next breath,
Try to breathe in a little bit more.
Hold it on your chest for a little bit longer.
And when you exhale,
Try to let the awareness of your breath sinks a little bit deeper into your body,
Maybe all the way to the bottom of your spine,
To your feet,
To your toes.
Continue to breathe.
And if your mind is wandering,
Just gently let the thoughts to flow by and slowly bring the awareness back to your breath.
Your thoughts are just like the falling leaves flying in the air on this beautiful sunny day.
Gently place each of the passing thoughts on the leaves.
Let it flow.
Let it fly.
Let it flow.
Let it fly without any judgment.
You are just the observer of your thoughts.
There are nothing to worry about,
Nothing from the past and nothing from the future.
You are just sitting here gently observing your thoughts and holding space for the present moment.
We only live in the present moment.
The past is the memory filtered with our emotions and the future is our expectations and imagination.
So enjoy the quiet moment with your mind right now.
There is nothing to worry about.
In the next couple minutes,
We will practice a breathing technique,
Equal Ratio Breath.
This breathing technique will help calm your body and mind,
Relax the central nervous system and relieve any stress and anxiety to help focus the mind.
We will begin with an inhalation from the nose for the count of four.
Hold the inhale for the count of four.
Exhale from the mouth for the count of four and hold on the exhale for the count of four.
Let's begin.
Inhale one two three four.
Hold one two three four.
Exhale one two three four.
Hold one two three four.
You are doing great.
Let's repeat this for a couple more sets.
Inhale one two three four.
Hold one two three four.
Exhale one two three four.
Hold one two three four.
Inhale one two three four.
Hold one two three four.
Exhale one two three four.
Hold one two three four.
Inhale one two three four.
Hold one two three four.
Exhale one two three four.
Hold one two three four.
Last set.
Inhale one two three four.
Hold one two three four.
Exhale one two three four.
Hold one two three four.
Now gently return to your normal breaths.
Notice how your body feels.
Notice the difference of how your mind feels.
And see how calm and gentle your breathing is and how relaxed your body feels.
Enjoy and remember this quiet moment with yourself.
And remember there is nothing to worry about.
You are doing great.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you and feel your clothes against your body.
Wiggle your fingers and toes,
Shrug your shoulders and open your eyes.
Remain sitting for a few moments longer.
Enjoying how relaxed you feel and experiencing your body reawaken and your mind returning to its usual level of alertness.
Slowly return to a standing position if you want and continue with the rest of your day.
Feeling re-energized and remember there is nothing to worry about.
Enjoy the rest of your day and namaste.
