Welcome to this short meditation designed to bring a little bit more ease to your mind and a little bit more space in between each of your thoughts.
You can begin to come into a comfortable seat or if you prefer to lay down,
That's perfectly fine.
Just start to set yourself up.
Softly close the eyes.
And we'll start with a little bit of breath work.
We'll work with a four,
Six,
Eight breath.
That means we'll inhale to the count of four,
Hold the breath for the count of six,
And exhale to the count of eight.
And I'll guide you through the first few rounds and then you'll work with it on your own for a few minutes.
Start to take a really deep breath in through your nose.
And a full breath out of your mouth.
Inhale for one,
Two,
Three,
Four.
Hold your breath for six,
Five,
Four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
Hold for six,
Five,
Four,
Three,
Two,
One.
Out for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Continue on your own.
You can count in your mind.
And let's do just a few more rounds.
And you can begin to let go of the counting.
Let go of any restriction on your breath.
And just let your breathing be natural.
Let it flow.
And I want you to bring to mind this visualization of this beautiful,
Bright,
Blue sky.
But you also notice that there's clouds.
And the clouds are slowly moving.
And allow each cloud to be a thought.
And the thought comes into view.
It's there.
It's there.
And then it slowly moves on,
It moves through,
And it moves out of view.
And stay present with your breath as you just rest and watch these clouds come into view,
Exist without this need to change them.
And just let them pass on by.
Let's take both hands and place them over the heart space.
Breathe into the heart space and offer yourself some kindness in this moment.
You might even say to yourself silently in your head,
It's okay to have a busy mind.
I'm still safe.
I'm still here.
I'm doing the best I can.
And this too will pass.
Let's take a few more deep breaths in and out.
Then slowly you start to blink your eyes back open.
Orient yourself back into your room,
Back into your space.
Thank you for slowing down and practicing with me today.
Namaste.
