Welcome and thank you for joining me,
Jean Petrano,
In practicing today's guided meditation.
Often we hold tension in ourselves when we feel like we are not enough in some form.
Or maybe we feel that too much is coming at us and we feel overwhelmed,
Unable to get everything done or to be what we or others want us to be.
And so when this happens,
We contract.
We contract in our bodies,
We contract in our minds.
We can feel it in our body as our shoulders might come forward or we might brace in our chest.
Our belly tightens or our face tightens.
Often times our breath becomes shallow,
Which over time can lead to a host of other physical problems.
So this meditation is here to help in those moments,
To remember to stop,
To pause,
To enjoy this breath right now,
This moment that we're alive,
And to let go.
So we'll start.
Please make sure you're in a comfortable position.
Depending how you're sitting,
Whether it's on the ground or in a chair,
Feel your feet or legs connecting with the ground.
Allow your spine to be long.
But see if you can do it in a way where you don't feel stiff or held.
And allow yourself to arrive in your body,
Simply sitting here in this moment.
And start by locating your inhale and your exhale.
So you're noticing when you're breathing in,
I'm breathing in.
And when you're breathing out,
I'm breathing out.
It doesn't matter how long or short,
How deep or shallow.
You don't need to change it.
Simply following how your breath is in this moment.
And for this meditation,
I will share a phrase.
I'll say both a long version of it and a shortened version that you can coordinate with your inhale and your exhale.
So you'll say the first part to yourself as you breathe in and let's say the second part as you breathe out.
The intention is to focus on your breath and the phrase,
Which is the current moment task.
Of course,
Your mind will wander.
Once you notice that your mind is wandering,
Very kindly,
Gently note the thought or the feeling or this the might be a sensation that's associated with it.
And come back,
Come back to the phrase and to your breath.
And you may do that many,
Many times and that is okay.
So we'll begin this period by listening to the sound of the bell.
The sound of the bell.
The sound of the bell.
The sound of the bell.
Aware that I am breathing in,
Aware that I am breathing out.
The sound of the bell.
The sound of the bell.
Seeing how your chest and your belly rise and fall with each breath.
Like watching a wave rise and fall simply following.
In out.
Bringing my mind and body together,
I breathe in.
Feeling present in this very moment,
I breathe out.
Mind and body feeling present.
And the sound until itsRod Borein.
Drifting.
Body feeling present.
Allowing my mind to rest,
I breathe in.
Inviting ease in my body,
I breathe out.
Mind resting,
Body at ease.
Allowing my mind to rest,
I breathe in.
Allowing my mind to rest,
I breathe out.
Right now,
In this moment of just being,
You are enough.
You can allow your mind to rest.
You can allow your body to be at ease.
Mind resting,
Body at ease.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Inviting my heart to open,
I breathe in.
Allowing my mind and body to let go,
I breathe out.
Heart opening,
Letting go.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe out.
Allowing my mind to rest,
I breathe in.
Letting your chest be soft,
Letting yourself rest.
In this moment,
There's nothing more to do.
Simply being alive,
Letting go of the demands on you.
Heart opening,
Letting go.
With each inhale,
Letting space around your heart.
And with each exhale,
Letting go of tension.
And before we conclude this meditation period,
You might take a moment.
Thank yourself for pausing,
For practicing,
For looking deeply.
Being grateful to your own self.
Thank you for joining me today.
For more information on my classes and groups,
Or massage therapy practice,
Please visit my website at www.
Junevertrano.
Com
