My name is Leah and I'm going to be guiding you through a guided meditation today.
So let's all take a long inhale through our nose.
And exhale,
Sigh it out.
Taking two more long breaths,
Inhale through the nose.
Exhale,
Sigh.
Inhale.
And exhale.
Relax your shoulders.
And now continue this long breath,
But breathing in through the nose.
And out through the nose.
Close your eyes if you haven't already.
And continue this long breath.
I want you to see if you can breathe in for four seconds.
Hold up the peak for one second.
And then exhale for four seconds.
Holding at the low for one.
Continue breathing this way through our entire meditation if you can remember.
So let's all inhale for four.
Hold.
And then exhale through the nose.
For four.
Hold on the low.
Continue this breath.
By doing this it helps you lengthen your breath,
Increase your lung capacity.
And if you can easily inhale and exhale for four breaths,
I encourage you to reach for six or even eight second breaths.
Now that we're focused on our breath,
Come in tune with your body.
Starting from your toes.
Notice them.
How do they feel?
Are they warm?
Cold?
If you're cross-legged and seated,
Perhaps they're nice and warm tucked under each thigh.
And if you're lying down today,
Are they also warm or cold,
Relaxed or tense?
You can do this meditation however you feel most comfortable and at peace.
Just listen to your body.
If you begin to sway,
This is often a good sign that you're really connecting to something much deeper.
Notice your breath.
Notice your body.
Notice any achy spots that may be present.
With every inhale,
I want you to send love to that spot or spots.
And exhale.
Let go of anything that may be holding on tension in those areas.
Perhaps it's in your hips or your spine.
Maybe in your neck and shoulders.
Whatever it may be.
Inhale love from the universe.
And exhale.
Release all tension with every breath.
And continue breathing here with those long four second breaths.
Relax every muscle in your body.
Let your mind become light as a feather.
Ignore any distractions that may arise through your practice.
And if they do and they're hard to just ignore,
I want you to bring your left hand to your heart.
And your right hand to your belly.
And this will help you focus on that breath.
Because as you inhale,
Your left hand will rise.
And then your right hand will rise against your belly.
And then exhale,
Your belly will sink back down.
And your chest will sink back down.
Continue this breath,
Feeling your entire chest,
Ribs and belly.
And then let them sink back down.
Exhaling all residual air in your lungs.
Just breathe and be present.
Enjoy how you're feeling.
How much calmer you are already.
I encourage you to listen to your body when it's telling you you've gone too far.
Or you're doing a great job.
Listen to your intuition.
Inhale love.
And exhale any fear,
Doubt or distractions.
Just breathe.
Enjoy the stillness and silence.
And when you're ready to ease out of this meditation,
Just gently begin to wriggle your fingers and your toes,
Keeping your eyes closed for now.
When your fingers and toes are wriggling,
Begin to rock and roll your ankles and your wrists.
Making any movements possible,
Just nice and slowly.
If you're lying down,
I encourage you to slide your feet up onto the mat or bed or wherever you're laying.
Rock your knees from side to side.
And if you're in an upright seated position,
Remain here.
For those that are rocking their knees from side to side,
Rock all the way over to your right hand side into the fetal position.
Perhaps you'd like to give yourself a big hug here.
And then when you're ready,
See if you can keep your eyes closed.
If you're coming out of this practice to continue your day,
Then make your way up into a cross-legged seated position.
But if you're ending your practice today,
About to go to bed or have a rest,
Feel free to remain lying down.
And just take three more breaths.
Inhale through your nose.
Exhale through your nose.
If you have any more tension,
Feel free to exhale through your lips.
Inhale.
Exhale.
Last breath.
Inhale.
And exhale.
Namaste.
Thank you for joining me today,
And I hope to hear from you if you have any feedback.
I'd love to hear from you soon.
Enjoy more practices from me.
Namaste again.
