Hello,
This is Masha Kuzmenko and welcome to today's guided meditation.
Begin by finding a comfortable seat and gently begin to relax into the seat.
Focus on maintaining your spine straight,
Lengthening the spine,
Relaxing the shoulders and slightly placing them so that they come back a little and your heart,
Your chest comes forward.
Feeling as your sit bones are grounded into the earth beneath you,
Imagining as if there's roots coming out of your sit bones or down your legs and out of the soles of your feet if you're sitting on a chair and grounding you to the earth beneath us.
While at the same time imagining the top of your head,
Your crown,
Reaching towards the sky,
Elongating the spine,
You're feeling this traction,
This pull in the spine,
Maintaining this posture throughout this guided meditation,
Lengthening the breath,
Inhaling in through your nose and exhaling out of your nose gently.
If you haven't closed your eyes yet,
Please do so now and allow everything in your body to soften,
To become more relaxed,
Releasing any tension or tightness that you might be holding in the body or in the mind and allowing for deep relaxation,
Noticing the sensations of the body and noticing your breath.
Understanding how your breath flows in and out of your nostrils,
Expanding your belly as you inhale and contracting as you exhale.
Just notice the gentle movements of your body with your breath,
Becoming completely aware of this moment.
Today we're going to practice just a few minutes of silent meditation.
Our focus is going to be noticing the thoughts that enter the mind,
Observing them and without too much resistance,
Allowing for them to float away,
Releasing them from the mind and coming back to the sensation of your breath.
And same thing with any emotions and feelings that rise up in the body,
Just becoming aware and again releasing and coming to this neutral space,
Allowing the breath to flow in and out through your nostrils and let's inhale to begin.
Winds and Capella.
And gently begin to wiggle your fingers and your toes bringing movement back to your body you're welcome at any time to pause the recording and continue to meditate in silence on your own rolling the neck forward and back a couple times on this side and switch directions and gently when you're ready feel free to open your eyes thank you for joining me in this meditation place your hands together at your heart center and gently bow down to the divine that's in you that's the divine in me namaste
