Hello.
Welcome to this 15 minute meditation.
Make sure you are sitting comfortably.
Soften your jaw,
Your eyebrows and take a deep breath in and out.
Before we start,
Let's do a quick breathing exercise to prepare our body and our mind.
We're going to be using a technique called box breathing.
We're going to breathe in for 4,
Hold it for 4 and breathe out for 4.
First take a clearing breath.
Let's begin.
Now breathe in for 4,
3,
2,
1,
Hold it for 4,
3,
2,
1,
Breathe out for 3,
2,
1.
In for 3,
2,
1,
Hold for 4,
3,
2,
1 and out for 3,
2,
1.
In for 3,
2,
1,
Hold for 4,
3,
2,
1 and out for 3,
2,
1.
In for 3,
2,
1,
Hold for 4,
3,
2,
1 and exhale for 3,
2 and 1.
Now breathe normally.
Take a moment to check in with your mind without judgment.
Let thoughts come and go,
Let everything be there.
Now imagine you're standing outside in nature.
Notice any sounds around you.
Notice any sounds that are close by but also sounds that are a little bit further away.
It's a fresh summer day.
Feel the warm soft breeze.
Notice what you can see.
Fresh grass.
Tall trees.
Feel your feet stand firmly on the ground.
Notice what you can smell.
Perhaps you can smell the fresh grass underneath your feet.
Perhaps you can smell the delicate scent of fresh air.
Feel the air of a fresh summer day on your skin.
Warm and soft.
Now notice how little drops of warm summer rain gently fall onto your skin.
One by one.
Feel how each drop softly falls onto every part of your body.
It falls on the top of your head.
On your forehead.
On your nose.
Down the neck.
Onto your shoulder.
Down the upper arms.
Down into your hands.
Fingers.
Onto the chest.
Stomach.
If at any point you get distracted,
Just come back to where you left off.
It falls gently onto the hips.
Then onto the thighs.
Knees.
Tars.
Ankles.
And onto the feet and toes.
Feel how the warm soft rain surrounds you.
And onto the hips.
And onto the hips.
And onto the hips.
And onto the hips.
And onto the hips.
And onto the hips.
And onto the hips.
Now,
Slowly bring your attention back to your breath.
Wiggle your fingers and toes.
And when you're ready,
Gently open your eyes.
