This is guided meditation and breathing,
Present moment.
This meditation will help us to de-stress,
Calm the parasympathetic nervous system,
Increase self-awareness,
And offer you space to observe your own breath.
We will simply breathe and notice together in this meditation.
There will be quiet spaces for you as well.
Let's begin in a comfortable position seated,
Arriving fully here.
Begin to feel and sense the weight of your body against whatever you are seated upon.
Notice the contact points of your skin against the fabric that you're wearing.
Notice the feel of the texture against your skin.
Can you differentiate the textures that are on your skin and really lean into the feeling?
Sensing the contact points of your body against the support or the floor or the cushion,
See if you are able to pinpoint the several contact points that you're coming in contact with all at once,
And then soften around these edges.
Feel your spine lengthen up away from your root that's going downward.
Lengthen through your spine as you lift your heart space.
Soften the shoulders and observe your own natural breath right here as it comes and goes,
As it courses in and out so that we're sitting tall but also at ease.
Aware of the sensations within the body,
Listening to the body and really tuning in,
As if you had a frequency that you were dialing into.
Dial into the frequency and sensations that you're experiencing right here in this moment together.
Really listening and amplifying the state of your heart and seeing what's there.
What is it like from your heart space?
What is your mood like right now?
What are you feeling?
Can you notice this without adding any judgment,
But instead approaching it with a very warm curiosity?
What would be your intention?
Where could you pull in gratitude at this moment?
What's important to you and your heart space?
We'll open with the sound of OM,
The universal sound of peace.
So of course you can participate or listen along and allow the benefit of the sound and the vibration to wash over you.
Deep breath.
Release all the air.
Inhale,
Preparing for OM.
AUM.
Letting the vibration soak in.
Let's begin to practice deep breathing together.
Start to extend your breath.
Feel the influx of air.
Notice the quality of the air and the way that it passes either through your nose,
Your mouth,
Or both.
Notice the feeling of the exhale as the breath goes out.
Begin to extend the length of your breath on your next breath in.
Breathe out and elongate.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Again,
Inhale,
Count in your mind to five.
Breathing in,
Taking in the air,
Filling up.
And exhale,
Count in your mind to five,
Releasing,
Relaxing,
And letting go.
A full breath in here.
Fill up,
Expand.
And a long exhale,
Smoothen the breath out.
Breathe in the fresh air,
Filling up your body,
Increasing your lungs capacity.
Breathe out and sense the diaphragm releasing,
The belly softening.
Breathe in and fill the chest,
The lungs,
Sense the collarbones lifting.
Exhale,
Empty and let go.
Continue this breathing practice,
The extension on the in and the out as you breathe.
As you breathe expansively,
Continue to practice and notice the eyes in the forehead.
So pull the awareness from your mind's eye there when you breathe out and allow tension to dissolve as the breath passes all the way out.
Notice the eyes,
Maybe a hint of a soft smile through your eyes.
Notice the jaw and the neck,
Pulling the awareness there next.
And on the exhale,
Let go,
Soften and release tension.
Continue your deep breathing.
Feel the movement of energy down to the arms,
The hands,
Front body,
Belly and sense this tingling vibration,
This presence of yourself right here.
As you breathe in and out,
Sense it moving through down to the hips,
Pelvic region,
Legs,
Feet.
So now the more that you can relax,
The more that you are able to sense,
To feel and to take in and really experience.
Your mind may want to think about what's coming next or what has happened earlier,
This is normal.
Just keep bringing the attention back to what is right here.
If you would like,
We can go back through the body.
Starting in your mind's eye from the face all the way down through the spine,
Down the legs and bring this softening through this current of softness,
Opening,
Relaxation,
Receptive to what's happening.
Feel the sense of aliveness and awareness of your being.
All at once,
A simultaneous experience of sensing and feeling the whole body and noticing the quality of your presence.
Aware of the changing sensations in the body and the changing movement of breath.
Feel what is right here.
Come back to the quality of your breath in and out and experiencing this ever-changing pattern.
We are right here together in this movement,
In this moment,
Sensing now.
Come back to that intent or the gratitude or sense what's important to you now in this moment right here.
Coming back to the noticing of your breath.
Let's practice a cleansing breath in through the nose,
Out through the mouth together.
Bring the hands to the center of the chest.
Maybe tuning in so deeply and intimately that you can sense and notice your own heartbeat.
Tuning in to the rhythm and your own nature.
That tender,
Loving touch of your hands right against your heart very softly.
Ting.
Ting.
Ting.
