Hello,
Beautiful humans.
I am in my car.
This is Kevin Rayburg of Highly Meditated coming to you with a beautiful car meditation.
This is one of my favorite practices to do,
Especially just before going into work.
And I've also come to realization with the not recent development of cars,
But with cars comes humans being a lot less grounded.
If you think about it,
We are traveling sometimes 60,
70 miles an hour across the asphalt on rubber and we're not grounded when we arrive where we want to go.
So this practice is to help you ground down even though you're in your car,
It's to help you ground down and start your day or your afternoon if you're taking a break,
But just really set your intention to choose to show up how you want.
So with that said,
We are in our car,
You are in your car,
I am in my car.
And we're just going to briefly begin to slow our breath down.
Just taking deep breath in through the nose.
Deep breath out through the mouth.
Twice more just like that.
Deep breath in through the nose.
Deep breath out through the mouth.
Letting go with each exhale.
Inhaling in through the nose.
Exhaling,
Release,
Relax.
And just beginning to bring your awareness now into your body.
Just noticing your breath.
Maybe how it's changed since you started this practice.
Maybe noticing that it's still fast.
And without trying to change it,
Just become aware of your body and your breath.
Just as you're aware of the traffic and the cars going by.
Just as you're aware of the sound of my voice.
Just these sounds,
The breath,
Everything coming and going.
But choosing to come back to the breath.
Each time the mind begins to drift off and try to identify what is that sounds.
What is happening around me.
Your eyes can be closed right now or open.
It doesn't matter.
All that matters is coming back to the breath.
Maybe there's people walking by seeing you.
Maybe you have thoughts or judging.
What are they thinking?
What is this guy or girl doing in their car?
None of this matters.
The only thing that matters is the breath and your intention on it.
And beginning now to just inhale the breath,
Filling the belly up.
Expanding on each inhale.
Contracting the belly with each exhale.
Letting go.
Surrendering.
More breathing in through the nose.
And out through the mouth.
Just focusing on the belly,
Filling up the belly.
Really challenging yourself.
With each inhale to really fill up,
Really expand.
And each exhale,
Just let it go.
Release.
On the next inhale,
Once the belly is full,
Bringing the breath up into the ribs.
Allowing the rib cage to expand.
On the exhale,
Feeling the ribs contract.
The cartilage of the ribs releasing.
The belly contracts and let go.
Stomach comes back to the spine.
Inhaling,
Belly fills.
Ribs fill.
Exhale,
Release,
Let go.
Ribs,
Belly.
Breathing in,
Belly,
Ribs.
Exhale,
Release.
Again,
Just noticing if the mind has drifted off and bringing it back to the belly,
Back to the ribs.
And this time up into the heart.
Allowing the heart to fully expand.
Exhale,
Chest contracts,
Ribs contract,
Belly contracts.
Keep breathing like this.
Just noticing the breath.
Maybe noticing how good it feels to breathe in this moment.
And just allowing the presence of sound to come back to you.
Maybe feelings in the body,
Sensations,
Maybe smells,
Taste in the mouth.
At the same time,
The breath can become the focus.
Just choosing your intention or to focus.
And you can continue breathing like this or we can wrap up our meditation.
And if you do choose to continue on,
Really feel your feet grounded down.
Feeling yourself grounded into your seat.
And if you're finished with your meditation,
Gently blinking open the eyes.
And just noticing if there's any space in the thoughts and the minds.
Have you created any openness?
Once again,
This is Kevin Rayberg from Highly Meditated.
Thank you for meditating with me in your car.
I hope that this makes your day that much more beautiful.
Namaste.
