Hi everyone,
My name is Janne.
Welcome to The First Cone,
A meditation designed to first be grounding and then uplifting.
We will use the shape of a cone and breathing techniques to achieve this.
Let's first begin by finding a comfortable place where you won't be disturbed.
You can be seated or you may lie down.
Place your hands wherever feels natural and gently close your eyes.
Begin to take notice of your breath and how it's naturally flowing in and out of your lungs.
Now take a few deeper breaths where you inhale through your nose and exhale with a sigh out through your mouth.
When you add sound to your sighs that helps you to relax and letting go of any tension you might have.
Keep breathing deeply but now have both inhale and exhale through your nose.
I'd like you to imagine a cone that has its base at the diaphragm which is located at the solar plexus and its tip at the center of your head.
So when you breathe in you fill this cone with air from the tip and down to the base and make sure you fill the whole cone in all directions and when you exhale you empty the cone from the base and up again.
So you breathe in and fill the cone from the center of your head to the base at the solar plexus and then you breathe out emptying it from the solar plexus and back up to the center of your head.
Breathe in and fill from the top to the bottom of the cone.
Breathe out and empty it from the bottom and up.
Feel yourself becoming more grounded with each breath.
Breathe in from top and down.
Breathe out from base and up.
Breathe in from top and down.
Breathe out from base and up.
Now we're going to reverse the filling of the cone.
So on your next inhale you shall fill it from the base at the solar plexus or diaphragm and up to the tip which is in the center of your head.
So you fill from the base and up and emptying it from the top and down.
So breathe in and fill from the base and up.
Breathe out and empty from the top and down to the bottom.
Make sure you fill up the whole cone with air in all directions.
Breathe in and fill from the base and up.
Breathe out and empty from the top and down.
Feel yourself becoming more uplifted with each breath.
Breathe in from base and up.
Breathe out from top and down.
Breathe in from base and up.
Breathe out from top and down.
Now take a few moments to release the breath from your cone and let the breath go back to its natural rhythm and let the cone disappear.
And when you're ready to start to bring your awareness back to your surroundings you may do so.
Gently wiggle your fingers and toes and open your eyes.
Remember to thank yourself for prioritizing time for your own well-being and thank you so much for listening.
Have a great day!
