Hello and welcome to this breathing and body scan meditation for beginners.
I'm Julia Goh.
I am a transformational grief and growth coach and from my heart I welcome you and thank you for being here and showing up for yourself.
And this meditation is a short meditation that you can use in acute situations where you feel like your stress level is really high,
You have heightened emotions,
A heightened stress state in your body,
You're really tense,
You have,
You experience overwhelming emotions or you can use it every day as a daily practice so you learn to use this meditation and can use it in situations where you feel a heightened stress state without listening to it and needing to interrupt what you are doing or looking weird,
Looking for your headphones,
Listening to something.
You can just do it whenever you feel like it.
So without further ado,
Let's jump into that quick guided meditation and I invite you to either sit or stand with a tall spine so the breath can flow for you without any restrictions or you can lie down,
Whatever feels more comfortable for you.
Like I said,
You can do this in every situation and it's a practice that allows you to fully be with yourself and be in the moment,
Wherever,
However that looks like.
So we're starting with the 4,
7,
8 breath which means you breathe in for 4 seconds,
You hold your breath for the count of 7 and you breathe out for the count of 8.
So when you're ready,
Start breathing in for your nose and out for your mouth.
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8,
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8,
In 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8.
Thank you and keep breathing in a slow and steady space and just a way that feels good and natural for you,
Feel into your body right now.
And while you breathe into your body we will start a quick body scan.
So we go from head to toes.
First sense the top of your head and feel if there is any tension,
Can you feel it in general?
Go down to the forehead,
Feel any tension there.
If you can let go,
If you can't let go don't put any judgment on yourself.
Feel your nose,
Your mouth,
Your cheeks,
Feel the inside of your mouth,
Your tongue,
Feel your ears,
Left,
Right and go down to your throat.
How does your throat feel?
Is it tight?
Can you breathe freely?
Go down to your chest and your heart area.
How does this area feel?
How do your shoulders feel?
Can you feel any tightness in your shoulder?
Are you holding,
Gripping?
Is there anything you can let go?
If you feel your thoughts wander off bring them back to my voice,
Bring them back to the area that we are focusing on without beating yourself up,
Without judging yourself for that.
It is normal,
Especially in our really,
Really busy life to have thoughts wandering off and thinking of the next meal,
The to-do list or starting to analyze what we are doing and what we are feeling.
Go back,
Feel back,
The back of your neck,
Between your shoulder blades you hold back and you feel your spine and feel around your core.
Are you holding any tension there?
Is there a chance to breathe deeper,
Feel your hips,
Your pelvic area,
Feel your buttocks.
Can you feel when your body touches the surface,
When you are sitting or lying?
Can you feel down your thighs,
The back of your thighs,
The front?
Can you feel your kneecaps?
Can you feel your calves,
Your shins,
Your ankles,
The top of your feet,
The sole of your feet and your toes.
Now again,
Take a few more deep breaths,
Try to feel your whole body,
The sensations in your whole body.
When you are ready,
Come back into the here and now and celebrate yourself for completing this breathing exercise and body scan.
Thank you so much,
You've been doing amazing.
Have a wonderful day or night.
Ciao for now,
Julia.
