Welcome,
Welcome to the meditation.
I'm so impressed that you're taking this time out for yourself.
The biggest gift that you can give to yourself is the gift of time.
I am Maria and I'm really honored that you're stopping by here on the Insight Timer app.
In this meditation right now,
I'm going to take you through about a 10-minute breathing meditation.
No matter what I happen to say,
Please keep in mind that this is your meditation.
This is your time.
If you see things differently than how I am guiding you,
Follow your own intuition.
It's okay.
But we are going to be doing a four-part breathing meditation right now.
I want to invite you to go ahead and close your eyes.
Remain in a seated position.
I'm hoping you aren't driving right now.
Don't listen to my instructions.
If that is the case,
Come back another time.
Also,
Just so you know,
Most of the meditations I offer here are normally in a seated position,
Not necessarily a lying down,
Getting ready for a sleep type of meditation,
But a connection meditation meant to ignite your own flame and help you access your own creativity in your own life.
So go ahead and sit up straight in your seat.
Feel your spine supporting your body weight.
Feel your feet planted firmly on the floor beneath you,
Whether you are wearing shoes or not.
We're going to focus on breathing right now,
But I want to bring your attention to the air that is around you that you are going to be inhaling and you're going to be contributing to that air when you exhale.
But I want you to notice if you've never thought about it before,
There is a little bit of air between the bottoms of your feet and the floor that's beneath you.
Energy.
Everywhere.
Whether we acknowledge it or not,
It's there.
So allow yourself to notice the air beneath your feet.
The air that's gently enfolding your hands.
The air between your fingers.
The air between the backs of your hands and the tops of your legs.
I want to ask you to relax your hands gently onto the tops of your legs,
Palms facing upwards.
Relax your elbows.
Relax your upper arms.
Relax your shoulders.
Relax your neck.
Feeling the air that's touching your skin of your neck.
The warm air behind your ears.
Notice the air that's touching your eyelids.
Notice the air that's gently tickling the hairs inside of your nose.
Breathe at your own pace.
Inhale and exhale through your nose right now.
I want you to focus on the energy immediately in front of your forehead.
With your eyes closed,
I want you to visualize a beautiful white light in front of your forehead.
I want you to pull that energy back through your head into the center of your brain.
We're activating the cells in your brain.
Feel the energy coming up from your feet,
Through your legs,
Through your hips and your spine,
Helping you remain upright and feeding that energy into your head.
With each inhale,
I want you to notice how you get taller.
And with the exhale,
Gift the world with your energy.
I want you to go ahead and touch your index finger of your hands to your thumb.
Each hand is the same,
Touching the index finger to your thumb,
Forming a gentle circle with your hands,
Relaxing your other fingers.
We're going to begin this meditation by breathing three times together.
I'm going to rely on you to count for yourself,
But I'm going to ask you to use your fingers to do that.
I want you to use your index finger to your thumb as your first count.
On the second count,
I want you to move your fingers so that your middle finger comes into contact with your thumb.
And on the third breath,
I want you to use that ring finger to come into contact with that thumb.
We're going to breathe in through our nose and exhale through our nose during this round.
Count for yourself with your index finger to thumb to begin.
Relax and begin.
Beautiful.
In this next part of the meditation,
I want you to use those three fingers to count once again.
But this time we are going to make a sound.
We're going to activate our energy with our own vocal cords with a gentle hum.
We're going to inhale through our nose.
Listen while I demonstrate.
And then we're going to exhale with our lips closed and make the humming sound as we exhale.
Breathe in through your nose.
We're not in a hurry.
The hum is as long as the exhale.
Relax and feel the muscles of your face gently tickle perhaps as the vibration wakes up your senses.
We're going to count to three.
We're going to do the hum three times.
Go ahead and inhale.
Let's begin.
Zoom closer.
Relax.
Beautiful.
In this next part of the meditation,
We are going to use our fingers once again to count the three parts.
In this part of the meditation,
We are going to breathe in through our nose and out through our mouth.
But we are going to pause.
We are going to gently pause between the inhale and the exhale.
We're not counting.
We are just going to remain still for a gentle pause at the top and the bottom of each breath.
Let's go ahead and begin.
Inhale.
Count your own.
Inhale.
Beautiful.
We're not in a hurry.
Feel the energy at your forehead.
Feel the energy keeping your spine upright.
In the next part of this meditation,
We are going to use our voice again.
We are going to say,
A-hum.
The sound is A-hum with an M.
Take as long as you like.
Feeling the sound.
Feeling the vibration in your vocal cords and in your face.
Feel the vibration of your own voice.
You can say,
A-hum or you can say,
I-am.
If you like.
Take a deep breath in and count your own.
We're going to do it three times.
A-hum.
A-hum.
A-hum.
A-hum.
A-hum.
A-hum.
Feel the energy.
Gently causing you to rise in your seat.
The top of your head reaching up.
Relax.
A-hum.
A-hum.
A-hum.
I'd like you to visualize standing amongst thousands of people.
All connected in this same energy.
United by peace and compassion.
Wherever you are at on the globe,
Know that the vibration of my voice is meant for you.
I don't need to know your name.
I don't need to know where you live.
We are sharing this time and space together.
There are no walls between us.
I wish you all the peace in the world.
I'm going to chant three times for you.
A-hum.
A-hum.
Shanti.
Shanti.
Shanti.
Shanti.
Connection is always here for you.
Whenever you decide to access it.
What do we do find to go ahead and notice the energy in your hands,
In your palms.
That energy between your fingers.
That energy going down your legs,
Planting you firmly on the ground.
Feeling the earth beneath your feet.
The same earth that my feet are on right now as well.
I'd like you to put your hands into prayer position in front of your chest.
In front of your heart.
Gently allow a smile to grace your face.
And when you are ready,
Gently open your eyes.
I bless you.
I honor you.
Thank you for joining me.
A-hum.
