Hi,
And welcome to this guided meditation for reducing anxiety through using the breath and body movement to bring the mind to stillness.
Find a comfortable seat wherever you'd like,
With the back upright,
Face relaxed,
The jaw relaxed,
Subtle and relaxed.
Feel the natural state of the body.
Notice the natural state of the breath.
Not judging the breath,
Allowing it to flow naturally and normally.
Feeling the breath coming in through the nostrils.
Feeling the breath going out through the nostrils.
Have the hands with the palms facing upward,
Resting on the lap.
And bring the thumb of each hand to the first finger.
On your next inhale,
Bring the thumb to the middle finger.
Exhale,
Bring the thumb to the ring finger.
Inhale bring the thumb to the pinky finger.
Exhale bring the thumb back to the pointer finger.
Inhale the thumb to the middle finger.
Exhale thumb to ring finger.
Inhale thumb to pinky.
Again,
Exhale,
Thumb to pointer.
Inhale thumb to middle finger.
Exhale thumb to ring finger.
Inhale thumb to pinky.
During this meditation,
We'll continue alternating the breath with the tapping of each finger to the thumbs on both hands.
Continue exploring the breath with the tapping of the fingers,
Connecting the mind to the movement of the body.
On each inhale,
You'll tap a finger,
On each exhale,
You'll tap a finger,
Alternating the inhales and the exhales with the tap of the thumb to each finger on both hands.
We won't force the breath,
We'll allow each breath to come naturally and normally.
Feeling the breath coming in through the nostrils and going out through the nostrils on the exhales.
Sinking the breath with the body movement.
If the mind wanders from this movement or you lose track of the fingers,
You'll feel the breath moving in through the nostrils.
It's totally normal.
Begin with the pointer finger,
Alternating the breath,
Alternating the tapping motions.
Breathe.
We'll continue alternating the breath with the tapping of the fingers,
Alternating the breath strongly from the nose to up the eyes.
You'll feel the breath moving in through the friendly Pabloham mind as you get ready across theness.
Then clock ups on the chest to confirm your breath.
You you if the breath is naturally long let it be long if the breath is short let it be short allow the breaths to come naturally and normally with no force with little effort continue to breathe alternating tapping the fingers with the natural breath you you you if the mind wanders it's okay to get lost in thought it's natural bring the awareness back to the breath back to the body movement be aware of the body feel the actions of the fingers and feel the breath be fully present here and now breathe with awareness you you you you you and now after you have tapped the thumb to the pinky finger and finished your sequence breathe normally you allow the hands to rest on the lap with the palms facing upward feel the natural state of the body you notice any feelings or sensations in the body be aware of the hands feel any sensations there you notice any thoughts in the mind and now in your own time whenever you feel ready you may slowly and gently open the eyes you you as you transition out of your meditative state be aware of the body movement and the synchronicity with the breath allow this awareness to carry throughout your entire day thank you for practicing with me today I hope you have a great rest of your day and namaste
