Hello and welcome to your 10 minute guided meditation.
I want us just to start off with one hand on our heart and another on our belly.
Just take a moment here to feel into this connection and we'll take three cleansing breaths starting with the inhalation through the nose,
Filling up those lungs and exhaling through the mouth with an audible sigh.
Another inhale here brings air deep into our lungs,
Full expansion and open mouth exhale.
Let it all go.
Beautiful last breath here,
Inhaling deeply.
Maybe this is the deepest breath you've taken today and exhaling.
Let it all go.
Now allow your hands to lower.
You can either have them facing down for a grounding experience or facing upwards for a more receiving experience.
Whichever you choose to take,
Just allow your gaze to soften.
Your eyes might flutter closed and start to tune inward as the observer of your own reality.
And in this 10 minutes that we have together,
Our goal is to separate ourselves from this external world if only for a moment and to tap into the rhythm of our breath using this connection to set an intention of beauty within transition.
So as our breath continues to flow in through the nostrils and out of the nostrils,
Just start to notice what external stimuli you might be experiencing and surrender to whatever this conjures up.
If it's sounds from adjacent rooms,
Maybe you're outdoors and there's a slight breeze,
Just allow yourself to notice simply what these experiences are and then let it go with your exhale.
Not trying to hold on to it or grasp on to anything in particular.
On our next inhale,
I'd like for you to check in with yourself.
Take a moment to notice that inner voice inside your head.
It chatters all day long.
Just kind of wave hello to it.
You might even smile,
Acknowledging it and its existence.
And lastly,
Focusing on our deep belly breaths,
I want you to connect the mind to the body and even to something beyond that.
It could be a connection with the earth below,
Maybe to one another,
To someone that you are in conflict with or that you love and support or even just the universe.
Allowing our breath to guide us into a full state of relaxation where each body part is acknowledged from the crown of our head down into our roots or into our feet.
Inhaling deeply here and allowing ourselves to feel that connection,
To feel that continuous infinite flow with the sky above us,
The earth below us,
And everything around and within us.
Smooth inhalations,
Filling up those lungs,
And intentional exhalations,
Letting all your stress or fear or anxiety just flow out through the nostrils.
I want you to start to notice how when you inhale,
At the top of the breath,
There is no pause and it just gently carries and transitions into the exhale.
Inhaling deeply here,
Flowing into our exhales slowly with intention,
Noticing that transition,
That connection,
Almost as if you're drawing a big circle clockwise with your breath.
So at the bottom of your exhale,
It brings you back up to the top of the circle and once your lungs are completely filled,
Allow that to bring you back down to the bottom of the circle,
Noticing the effortlessness of the breath,
The quality of the breath,
How it's ceaseless,
How it's cyclical,
How it cleanses you,
And it grounds you to this feeling of connection,
Of infinite possibility.
Inhaling deeply here and letting it flow out at your own pace,
Nourishing yourself with the cadence that you need in this very moment.
And here I want you to give yourself this moment,
This time,
To allow your breath to return to a neutral rhythm and acknowledging that this truly is your time of replenishment.
And if you so choose to connect with the divine,
I want you to feel into this moment and what that means for you.
Just a few seconds or minutes of respite from chaos that we might feel throughout our day,
Noticing how the quality of your breath has changed from the beginning of this meditation,
Feeling ever more present and grounded with everything around us,
Feeling connected with one another,
With our body,
Our minds,
Our spirit,
Our soul,
And all through the power of our breath.
Now bringing our right hand up to the heart once more and our left hand to the belly,
We'll take three collective breaths together.
Inhaling slowly with intention through the nostrils and exhaling through the mouth with the sigh.
Another inhale brings breath into our lungs and down into the belly.
And an exhale,
Feeling even more connected.
Last breath together here,
Filling up the belly,
The deepest breath you've taken today,
Maybe sipping some more air at the top.
And exhale,
Just let it all go.
Beautiful.
And allowing your hands to either fall into your lap or placing them in prayer at our hearts,
Bowing our heads in gratitude.
Thank you so much for joining me today for your short and sweet 10-minute guided meditation.
Namaste.
