Thank you for carving time out of your day to be here,
And to be more present with yourself.
Thank you brain for bringing you here,
Reminding you of something to bring you out of your head,
And more solidly into your body,
So that you can feel more grounded and calm.
First,
Let's take three breaths together.
As you inhale with this first breath,
Just pulling air softly into your heart and lungs.
And as you exhale,
Allow yourself to release your responsibilities for the next few minutes.
Inhaling again,
Slowly filling your chest with fresh air.
And as you exhale,
Visualize other people's energy that you may be carrying just melting away.
Last inhale in.
Exhale,
Allowing yourself to relax any muscles or tissues in your body that feel tight or constricted.
Now bring your attention to the space behind your eyes.
For a moment,
Just witness the thoughts,
The spinning,
The busyness that is circling in this space.
We love our thoughts.
They help give us perspective.
They help us accomplish the things that we desire to complete.
However,
Right now,
In this moment,
We're going to focus on other things that help balance the mind energy.
From this space behind your eyes,
Take a soft inhale.
And as you exhale,
Imagine blowing a bubble of purple light,
Blowing this bubble out one to two feet beyond your physical head.
And as you inhale,
The bubble slowly deflates a little,
Becoming slightly smaller.
Then again,
With your slow exhale,
Blow your purple bubble out away from your head one to two feet,
Allowing more room for busy thoughts to lighten up,
Dissipate,
And float away.
Setting an intention to keep your purple bubble around your head,
Expanded and open,
Let's move our focus down into our chest,
Finding yourself in your heart.
And from this space behind your breastbone,
Take a soft inhale.
And with your exhale,
Imagine blowing a bubble of soft green light out around you,
Blowing this bubble one to two feet beyond your chest.
As you inhale,
The bubble deflates slightly,
Becoming a little smaller.
And with your next exhale,
Blow your green bubble of light out,
Extending it away from your chest,
Allowing yourself to fully exhale.
And now just taking a few long,
Slow breaths here at your own pace,
Really feeling the expansion of your chest,
Allowing the flow of air and chi to circulate easily and softly through your heart and lungs,
Oxygenating and energizing your cells,
Revitalizing your body from the inside out.
Continue to visualize your soft green bubble of light contracting and expanding as you take slow breaths.
And see if you can make your exhale just slightly longer than your inhale.
This slows your heart rate,
Lowers blood pressure,
And activates the sympathetic nervous system,
Or the rest state in the body.
This process helps to undo some of the physical effects of the busy brain and stress on the body.
With your next exhale,
Make it a long one,
Setting an intention to keep your soft green bubble around your heart expanded and open.
Let's move the focus down into the low belly,
Finding yourself at that soft area a little below the belly button.
And from this space,
Take a soft inhale,
Allowing the low belly to expand.
And as you exhale,
Imagine blowing a bubble of bright orange light,
Blowing this bubble one to two feet beyond your hips.
As you inhale,
The bubble slightly shrinks,
Becoming a little smaller.
With your next exhale,
Blow your orange bubble of light out,
Extending it as far away from your belly as it will comfortably go,
And taking a few natural,
Long,
Slow breaths here at your own pace,
Feeling the gentle rise and fall of the lower abdomen,
Feeling grounded in your body,
Rooted,
Safe,
Steady.
Now let's see if we can visualize and breathe from all three bubbles of light together.
Our purple bubble of light in our head,
Our soft green bubble of light in our chest,
And our orange bubble of light in our low belly.
Pulling them all closer to our physical body with our inhale,
And expanding them away outward from our body with our exhale.
Inhaling and exhaling several times at your own comfortable pace,
Connecting,
Harmonizing,
And allowing more free flow between your mind,
Your heart,
And emotional energies inside of the physical body.
And whenever you're ready,
Bring your awareness to your heart,
Smile at yourself.
Carving one minute,
Five minutes,
Or even ten minutes of self-care out in a day is a job well done.
Thank you for being here,
And please come back to this short meditation anytime you need to reset your busy brain.
