Get yourself into a comfortable seated position,
With your back upright if that is comfortable,
With your legs crossed or on the floor.
Starting to take a couple of deep inhales through the nose,
Filling up the belly and the chest,
And then releasing on your exhale.
We'll do this a couple of times,
Inhaling deeply,
And exhaling,
Just releasing.
And on your third inhale,
Just make it your biggest inhale for the day,
Just slowing down the inhale a little bit,
And then release,
Exhaling.
We're going to start with a box breath,
So we're going to be inhaling to the count of six through the nose,
Holding at the top for six,
Exhaling through the nose for six,
And then holding at the bottom for six.
So in a moment,
We're just going to exhale all the air out.
So when you're ready,
Just exhale all of the air out of your body,
And then we're going to inhale through the nose,
1,
2,
3,
4,
5,
6,
Hold at the top,
2,
3,
4,
5,
6,
Exhale through the nose,
2,
3,
4,
5,
6,
Hold the breath out,
2,
3,
4,
5,
6,
Let's continue that for three more rounds,
And after that,
You just return to your natural breath,
In and out the nose,
Allowing yourself to just release.
Now bring your attention to the top of your head,
Just noticing,
And your forehead,
And your cheeks,
And nose,
Moving your focus down to your chin,
And ears,
Just bringing a gentle awareness,
No judgment,
And then your attention moves down your neck,
And down to your shoulders,
All the way down into your hands,
And fingertips,
Moving your attention to your chest,
The front,
And the back,
Noticing your belly,
The front,
And the back,
Again just with gentle awareness,
Noticing how things feel,
And how they are,
Moving down into your hips,
And the tops of your legs,
Your knees,
Calves,
Relaxing your feet,
And now noticing your whole body,
And asking yourself for your mantra,
And allowing it to come without effort,
Without trying,
Just let your mantra of 1,
2,
3,
Or even 4 words,
Just come forward,
This mantra represents your mind,
Your body,
Your spirit,
Your ideal self,
And once you have that,
Without judgment,
Just inhale deeply,
And then exhale the mantra,
It can either be said out loud,
Or quietly within,
We're going to do this 3 more times,
Inhaling,
And exhaling the mantra,
Letting it go,
2 more times,
Exhale the mantra,
And last time,
Inhale,
Releasing the mantra out,
And we'll come back to this mantra in the last part of this meditation,
Now allow your inquiry question to come forward,
The thing that you're struggling with,
Or wanting to know,
Keeping the question really simple,
And not a yes or no answer,
But kind of question like,
What am I needing right now,
What is one thing that I need to hear right now,
So think of your question,
Allow it to come up,
Again,
Not overthinking,
Just allowing it to arise naturally,
And once you have that question,
We're going to just take one more deep inhale,
And we're going to let that question go,
Often the answers to our questions come after our meditation,
During our normal day,
So it's ok to just let it go,
And we're going to come back to our mantra,
I'm going to let you sit for a few moments in silence,
You can state your mantra either quietly out loud,
Or just internally,
Or you can just imagine it kind of floating by you,
But as your mind wanders,
Just bring yourself back to that mantra,
And I'll bring you out in a couple moments.
Bringing our meditation to a close,
We'll put our hands on our heart,
Thanking ourselves for taking this time today to listen to our inner voice,
To listen to our body,
And for making the time to see what's really going on,
And when you're ready,
You can open your eyes.
Have a great day y'all,
And hope to see you back soon.
