Hello my dear,
Welcome.
Today I have a 10-minute guided meditation for you now
that you've completed your workout,
Your mindful movement for the day,
And you can
do this practice anywhere you happen to be,
Whether it's on your yoga mat after
class,
In your car,
Or at home.
Alright,
To get us started find your
comfortable position,
Spine long and tall,
And tuck your chin slightly towards the
chest so as to slightly elongate the back of the neck.
Hands on the knees and
close your eyes.
And let's begin now to settle the breath and slow down the
heart rate with a few intentional deep breaths.
So together now,
Inhale through
the nose,
Long and slow,
And through pursed lips,
As if through a straw,
Exhale.
Feel the abdomen draw
inwards as the breath exits the lungs.
Inhale one more time through the nose,
And exhale as if through a straw,
All the way out.
Inhale,
Chest expands,
Belly
expands,
And exhale.
You're doing great.
Keep going just like that.
And then the
next time you exhale,
Let it be slightly longer than your inhale this time,
Using
the cadence of the breath to signal to the body that it's time to calm down.
And sometimes if you draw the belly inwards towards your spine while you
exhale,
You might find that you have a little bit of extra breath left over,
And
continue to exhale until the lungs are completely empty.
All right,
My dear,
If that's feeling good,
You can return your breath to its
natural pace and rhythm through the nose,
Both your inhales and your exhales,
Releasing control of the breath and just letting it be how it is.
And now bring your attention to your physical body,
That grounded feeling that
you've created through physical movement,
Mindful movement,
Feeling grounded in the
feet,
The legs,
The glutes,
Your core,
Torso,
Shoulders,
Arms,
And the head.
Taking this moment to soak in all the goodness that you've created in the body,
Noticing this feeling of aliveness,
Energy,
And strength.
And you can be proud
of yourself for showing up today,
Keeping the attention either in the
physical body or on the breath,
Whichever one can help you anchor into the present
moment.
All right,
My dear,
When you're ready,
Wiggle the fingers and the toes,
Savoring
this moment.
And before you gently blink open the eyes,
You might roll out the
neck,
Or give yourself one final stretch.
Thank you so much for joining me today.
Drink a glass of water for me,
And I'll see you again next time.
