So we're gonna just dive right into the 10 minute guided meditation So go ahead and get comfortable in whichever seat you are taking at the moment I like to wring out the wrists or get any wiggles out of the way I mean you can bring your shoulders up to your ears and then draw them back and down the spine starting with three deep cleansing breaths in through the nose and Out through the mouth let it out with an audible sigh Another deep inhale here really filling up those lungs And wringing out the ribs with an audible sigh Last breath together inhaling deeply through the nose The deepest breath you've taken today Holding at the top and exhaling just letting it all go Now sealing the lips Eyelids get heavy begin to tap into this current moment You can repeat to yourself I Allow myself to become my own observer Just notice how your breath begins to steady turning into oceanic waves You can visualize the rise and the fall of the tide This visualization taking on a hypnotic form as Your breath continues on the cycle Begin to scan your body Maybe the sounds any sensations Anything coming from the external world Wherever you are seated is there any traffic noise or chatter Just visualize yourself Turning the dial down as if this is a knob for the volume of your life Just go ahead and turn that down Same goes for your thoughts any internal chatter Any anxieties from the day any fear doubts expectations Simply surrender to this moment without judgment And again turning the dial down on the volume of your thoughts And lastly Honing in on the breath The one constant that we keep no matter the situation we're in Noticing the smooth inhalations The long cleansing exhalations Beginning to fully relax and release any tension Beginning from the crown of the head And melting down into the root Again noticing how the space between our eyebrows And our body are moving Down into the root again noticing how the space between our eyebrows might unfurl Our jaws can unclench Maybe our shoulders completely relax As this overwhelming sense of relaxation continues down into the arms Into our palms Our stomachs Moving ever so slowly down Into our hips Our thighs Our knees And all the way down to our feet Turning the volume down turning that dial all the way down Until these thoughts are barely perceptible As we tap into our breath We begin to notice How calm we are currently feeling Only in this state of complete surrender And we begin to notice How calm we are currently feeling And only in this state of complete surrender Can our body Our individual organs Our mind Begin to heal And rebuild And let our breathing breath into our bodies And our exhalations Let everything go Let all of our anxieties and our fears and our doubts Just send them out with loving compassion Noticing how we feel in this state of homeostasis within our physical body Paying attention to our heart Our lungs Our liver,
Our kidney Our lungs Our kidneys Each individual organ Working at its own pace Returning to this state of balance of tranquility Working together to rebuild and to heal from the inside out.
Letting go of any residual negativity or thoughts that we might be holding onto by just releasing them from the crown of the head,
Feeling ever more light and at ease with each exhale.
Now allow yourself to feel the corners of your mouth form a slight grin.
Notice how that shifts the internal world into a state of contentment,
Of love,
Of healing.
Acknowledging this time that we give to ourselves in order to take a pause from our busy lives,
In order to nourish and regenerate.
Taking one deep cleansing breath together,
Inhaling deeply through the nose,
Filling up every corner of the lungs,
And exhaling with an audible sigh.
Bringing our hands together at heart center,
Bowing our heads in gratitude,
Repeating this mantra,
Om Shanti Shanti Shanti,
Om Peace,
Peace,
Peace.
From my heart to yours,
Namaste.
