Hi beautiful people.
Let's do 12 minute meditation with me.
There is actually signs to Y12.
If you're interested you can read the book called Peak Mind.
There has been a lot of studies done and trials that 12 minute is the mark,
So almost like a baseline,
That makes a difference,
That gives you most of the benefits for better focus,
Better concentration and many many other benefits.
Okay so we're going to incorporate the breath in here,
Ratio 4.
8.
Stay with me.
I'm in the natural environment in the woods.
You might hear different sounds.
Please try not to be judgmental and just lean in to the present moment,
Into the silence.
Whatever sounds you hear,
They are of nature.
Allow them and be here with me now.
It's okay to sit down with feet on the floor if you are on a chair.
It's okay to lie down and you can also do this in a traditional pose with cross legs.
Cross legged position,
As long as your chest is upright and your chest is not restricted.
It's a bit relaxed state,
Not too tensed,
Shoulders away from your ears.
You can gaze down or close your eyes,
Entirely up to you.
In fact,
I'm going to give you a little fun factor actually.
The science tells us that if you shut your eyes,
Your eyes will shut down 30% of your brain working,
Which is probably going to bring you more relaxation and more calmness.
So it's entirely up to you how you're going to do this.
Okay take a deep breath in here.
Okay take a deep breath in with me for the count of four.
One,
Two,
Three,
Four.
Breathe out through the mouth for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Another breath in.
One,
Two,
Three,
Four.
Breathe out for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in for four.
One,
Two,
Three,
Four.
Breathe out for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
We're going to stop here.
Allow the breath to return back to normal.
Lean into the silence.
Whatever you hear,
Allow it.
Allow it.
If your mind wanders,
Allow it.
Stay with the silence for one minute.
So so It's okay to be in this moment.
You don't need to do anything.
You're in the right place.
Take another set with me of the ratio breath.
Four,
Eight.
Breathing in for four.
One,
Two,
Three,
Four.
Breathe out for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Three more rounds like this.
Breathing in for four.
One,
Two,
Three,
Four.
Breathe out for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Another breath in.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
One more breath in.
Breathe in for four.
One,
Two,
Three,
Four.
Breathe out for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Allow the breath to return back to normal.
Lean into the silence.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Lean into the silence.
Accept whatever you hear.
Allow.
Release.
Release.
Let's come back into our breath.
We're gonna do one more set.
Breathing in for four.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in for four.
One,
Two,
Three,
Four.
Out for eight.
One,
Two,
Three,
Four.
Breathing in for four.
Out for eight.
Breathing in for four.
Out for eight.
Lean into silence.
Into this present moment.
Without judgment.
Allow.
Release.
Be.
Mind will wander,
That's okay.
If you want to bring it back,
You can say words like here now.
Here now.
Here now.
If you're happy,
Allow it to wander.
Here now.
Allow.
Release.
Silence.
Lean into the moment.
Breathe.
Be here now.
Relax.
Well done lovely people.
That completes our 12 minutes.
You've done very well.
Congratulate yourself for allowing yourself to sit,
Be and for giving yourself permission to this moment.
Lovely friends,
Until the next time,
Namaste.
