Hello,
And welcome to your short mindfulness meditation.
My name is Victor,
And I'm here to guide you through this calming practice.
In this quick meditation,
We're going to take a moment to check in with ourselves,
To calm our minds,
And to release some tension,
Because we all deserve a little break from time to time to focus on ourselves.
And so before we begin,
Be sure to find a comfortable space where you can sit or lay down with your back straight so that you feel both awake and relaxed.
And if you feel safe,
Too,
You can close your eyes if that feels right,
Or you can keep your eyes open,
Just looking down with a soft gaze,
And then taking a nice,
Deep breath in through your nose,
Breathing in as if you're smelling your favorite flower,
And holding your breath for a brief moment,
And then exhaling slowly through your mouth like you're blowing out a candle.
And so we can do that once more,
Breathing in through your nose like you're smelling your flower,
Holding,
And then breathing out your mouth like you're blowing out a candle.
And if you like,
You can start paying attention to how the air feels as it enters and leaves your body.
So with each breath,
Feel the air coming in through your nose as you breathe in,
Noticing the cool air,
And then as you breathe out,
Noticing the warm air.
You can even place your hand on your belly to feel your belly as it rise and falls with each breath.
And as you continue to breathe,
See if you can now imagine yourself inside a giant bubble,
A bubble that's protecting you and that's keeping you safe throughout this practice.
Inside this bubble is everything you need to feel safe,
Warmth,
Happiness,
Love,
Everything you need to feel relaxed and at ease.
Nothing can get inside this bubble without your permission.
You are completely protected here.
So only good things are allowed in this bubble.
See if you can imagine filling your bubble with even more things that you love or that makes you feel happy and calm.
Your favorite smells,
Memories,
Sounds,
Making this bubble your safe space.
And then taking a deep breath in,
Slowly breathing in all of that goodness and breathing out.
Anytime you breathe out,
Imagine that anything that feels icky or stressful or that causes you worry,
Imagine that it's leaving and exiting your bubble on each out breath.
And now see if you can notice any tension or discomfort in your body.
Without judgment,
Sometimes we hold tension in our bodies without knowing and that's okay.
You can now release some of that tension.
And so starting at your feet,
Relaxing your feet,
Relaxing your legs,
Your thighs,
Your belly,
Relaxing your chest,
Your shoulders,
Your arms,
Your hands,
And your fingers.
Relaxing your jaw,
Your eyebrows,
Your forehead,
Feeling lighter,
Feeling calmer.
Every time you breathe in and out,
Feeling more and more relaxed.
And when your mind starts to wander,
It's okay.
That's what the mind does.
Gently bring your attention back to your breath.
As soon as you realize,
Continuing to breathe in all of the goodness,
Breathing out everything else,
Taking time to enjoy how relaxed you feel.
This is your time to feel peace and the safety of your own bubble.
And then let's take one last big breath in here together.
Breathing in and feeling free to smile as you breathe in and breathing out.
And then when you're ready,
You can start wiggling your fingers and your toes and gently start to open your eyes.
Thank you so much for meditating with me.
May you have a beautiful rest of your day.
Namaste.
