Okay,
For today's calming meditation,
You can either lie down or sit up.
If you want to sit up and have your back supported,
That's okay too.
The main thing is that you're comfortable.
And the main breathing pattern that we're going to do today is an in-in-out breath.
In through the nose,
In again through the nose,
And out through the nose.
If it feels more comfortable for you to breathe through your mouth,
Go ahead and breathe that way.
But the main thing is doing the in-in-out pattern.
If you find that in through the nose,
And in through the nose,
And out through the mouth is more comfortable for you,
Then do that.
It's your choice.
We're going to begin with a little grounding breathing pattern and a couple breath holds though.
And then we'll start that in-in-out breath after that.
So let's begin.
All right,
Take a deep breath in.
Hold for four,
Three,
Two,
One.
Exhale,
Relax your face,
Your neck,
And your shoulders.
Inhale again.
Hold for four,
Three,
Two,
One.
Exhale,
Relax your arms,
Your hands,
And your fingers.
Inhale again.
Hold for four,
Three,
Two,
One.
Exhale,
Relax your back,
Your belly,
Your torso,
Your heart.
Inhale one more time.
Hold for four,
Three,
Two,
One.
Exhale and relax your legs,
Your knees,
Your calves,
Your feet,
And your toes.
Now let's begin that in-in-out pattern,
So it sounds like this.
Go as slow as you want,
Go as deep as you want.
Just focus on two inhales and one gentle full exhale.
Fully in,
Fully in on top of that,
And fully out.
As you're breathing today,
See if you can work on softening your belly.
See if you can soften any places where you may be holding tension.
Does your jaw feel tight?
Maybe there's tension in your hands or your arms or your shoulders.
Maybe your neck is feeling exceptionally tight today.
If anywhere feels tight at all or tense,
Just see if you can send energy there to relax those spaces as you're breathing in and out.
Oftentimes when you're feeling overwhelmed with stress,
You find you're needing to let go of something that happened in the past,
Or maybe you're worried about something that may or may not happen in the future.
So for the rest of this session,
Give yourself permission to just be here right now.
Breathing in.
Breathing in again.
And exhaling.
Your breath is always happening in the present moment.
Whenever you feel overwhelmed or stressed or anxious,
You can just train yourself to return to your breath.
This allows you to come back to the present whenever you need to.
This can be your own personal superpower.
As you find your mind wandering,
No worries,
No stress.
Just bring your awareness back to the in,
In,
Out breathing pattern.
I'm going to go quiet for the next few minutes to allow you to get whatever it is you're needing from today's practice.
Remember,
You're focusing on your in,
In,
Out breathing pattern at a pace that feels good for you today and easing any areas where you may be holding any tension within the body.
Now let's return to your normal breathing patterns.
Just a relaxed breath for the remainder of the session.
Notice how you feel.
Can you acknowledge that you took this time for yourself?
That amongst all the stress,
The chaos,
Whatever's going on in your life right now,
You paused for 15 minutes and did some intentional breathing.
Thank you for showing up.
Thank you for being here.
And thank you for being you.
