Hi,
Welcome to the first session in the Recharge,
Reset,
And Revitalize meditation series.
My name is Jordan Pallaboy,
Meditation coach and guide.
Before we begin,
Make sure you're in a nice,
Quiet,
And comfortable place,
Somewhere where you won't be bothered for the next 10 minutes.
You can do this meditation seated in a chair or on a cushion on the floor.
However,
It's best not to do it lying down in your bed or you're likely to drift off to sleep,
Missing out on the benefits of this meditation.
It's best to begin every meditation by setting an intention for the session.
So take a few moments to set your personal intention.
Begin by reminding yourself why you're meditating today and would you like to get out of this meditation?
So just take a few moments.
We'll begin with a short breathing exercise called the 2-4 breath,
Where we breathe in through the nose for the count of two and out through the mouth to the count of four.
This type of breathing sends a signal to our nervous system that it's time to go into a relaxed state.
This exercise also helps to balance out your emotions and even calm a racing mind.
I'll be here to guide you with the counting so you don't have to worry about a thing.
Simply follow along.
Let's get started.
Begin by taking a deep breath through the nose to the count of two.
One,
Two,
And exhale from the mouth.
One,
Two,
Three,
Four.
In,
Two,
Out,
Two,
Three,
Four.
In,
Two,
Out,
Two,
Three,
Four.
In,
Two,
Out,
Two,
Three,
Four.
New.
2.
Out.
2.
Green.
4.
New.
2.
Out.
2.
Green.
4.
New.
2.
Out.
2.
Green.
4.
Here 2,
Up 2,
3,
4.
Here 2,
Up 2,
3,
4.
Here 2,
Up 2,
3,
4.
You two out two three four You two out two three four You two out two three four You two out two three four You two out two three four You two out two three four And now just return to the natural breath And close your eyes if you haven't already by now Take a moment to check in with any thoughts or emotions you may be experiencing right now Or any sensations you may be feeling in the body And simply acknowledge them without trying to change anything Allowing things to be just as they are And now begin to notice the sensation of the breath Of the belly and the chest Notice how the belly and chest expand on each in-breath And notice how it contracts on each out-breath Now begin to say quietly in your mind on each in-breath In And on each out-breath Out Drawing out the sound of each word for the entire length of the breath And remember this is done silently in your head And if your mind wanders don't worry about it Simply bring your attention back to the in and the out of each breath And when you hear a chime like this That's just a reminder to bring our awareness back to the breath So let's begin Chiming Chiming Chiming Chiming Chiming Chiming Chiming Chiming Chiming And that concludes the silent meditation We'll end this session with gratitude By bringing to mind someone or something that you feel truly grateful for And allow that sense of gratitude to expand into feelings of joy and inner peace And with that a sense of acceptance for things just the way they are I encourage you to go back and do this meditation daily or whenever you'd like On behalf of myself and everyone at Inside Timer Wishing you a wonderful day,
Evening and beyond
