Hello beautiful soul!
Welcome to Peaceland Haven.
I'm your guide Natalie Brown.
In today's meditation,
I will guide you in practice to relax your mind and body.
Before we begin,
Please find a quiet space where you will feel comfortable and you won't be disturbed for the duration of this session.
This could be in a seated position with a tall spine,
Legs crossed or planted on the floor.
Also,
Feel free to do this meditation in a chair and relax your hands on your lap.
You can overlap your hands or lay them separately with your palms facing up.
The most important thing is for you to be as comfortable as possible as we meditate together today.
Are you ready?
Let's begin!
Today we are going to start our practice with some square breathing,
Which helps you achieve a relaxed state,
Relieve tension and settle your nerves.
Now when you're ready,
I'd like you to close your eyes.
Sometimes when we're doing this practice,
It helps to visualize a square in your mind as you close your mouth and breathe in slowly through your nose.
As you do this exercise,
You can visualize each count of four being one side of the square.
Count to four as you inhale breathe in two three four now hold your breath for a count of four hold two three four then open your mouth slowly and slowly exhale a count of four out two three four now hold the exhale to another count of four pause two three four we're going to repeat this cycle four more times together count to four as you inhale breathe in two three four now hold your breath for a count of four hold two three four and open your mouth slowly and slowly exhale a count of four out two three four now hold the exhale to another count of four pause two three four count to four as you inhale breathe in two three four hold your breath for a count of four hold two three four and open your mouth slowly and slowly exhale a count of four out two three four now hold the exhale for another count of four pause two three four count to four as you inhale again breathe in two three four hold two three four exhale two three four pause two three four count to four as you inhale again breathe in two three four hold two three four out two three four pause two three four now you can just go ahead and resume breathing in a way that feels comfortable for you when the mind grows agitated the body often follows suit luckily the relationship between mind and body is a two-way street as you calm the body the mind will relax it is a powerful way to encourage the body to relax and anyone can do it so i'd like you to pick a position in which to do this exercise you can do this exercise sitting standing or lying down it can be done anywhere or anytime you need to calm yourself down so just allow your eyes to close gently tune into the sensation of breathing at the nostrils it may help to take some deep breaths to arrive into your present time experience so just go ahead and do that now begin with the left arm as you breathe in picture the arm filling with the energy of breath as you breathe out imagine pushing the breath energy out through your fingertips tune into the left arm and as you do this keeping both the physical body and the visualization in your awareness when the mind wanders off into thought gently bring it back to the breath keep breathing and visualizing your left arm breathing in filling your arm with the energy of your breath breathing out pushing the energy of your breath out through your fingertips let's just go ahead and do this together for a few minutes make sure you breathe in filling your arm with the energy of your breath and breathe out pushing the energy of your breath out through your fingertips now let's switch to the right arm breathe in filling the arm with breath energy exhale and release the energy through the right fingertips keep breathing and visualizing your right arm breathing in filling your arm with the energy of your breath breathing out pushing the energy of your breath out breathing in filling your arm with the energy of your breath breathing out pushing the energy of your breath out through your fingertips breathing in filling your arm with the energy of your breath breathing out pushing the energy of your breath out through your fingertips let's do this together for a few minutes now shift your awareness to your torso visualize filling the entire chest and abdomen with breath energy as you inhale push the breath down out through the bottom of the spine and tailbone as you exhale keep breathing and visualizing your torso breathing in filling your chest and abdomen with the energy of your breath breathing out pushing the energy of your breath out through the bottom of your spine and tailbone let's go ahead and do this together for a few minutes now i'd like you to put your attention on your left leg breathe and visualize the breath entering from the top of your leg and exhale pushing the breath out through your foot keep breathing and visualizing your left leg you're breathing in filling the top of your leg with the energy of your breath breathing out pushing the breath out through your foot in filling the top of your leg with the energy of your breath breathing out pushing the energy of your breath out through the bottom of your foot i'm going to let you go ahead and do this for a few minutes as well now bring your attention to your right leg breathe in and visualize the breath entering from the top of your leg and exhale pushing the breath out through your foot keep breathing and visualizing your right leg breathing in filling the top of your leg with the energy of your breath breathing out pushing the energy of your breath out through the bottom of your foot and we'll go ahead and do this for a few minutes as well just breathing bringing it in filling the top of your leg and pushing pushing it out through your foot now let's bring it all together breathe in and fill your entire body with breath imagine your body being filled with the energy of your breath from head to toe exhaling let the breath out through your fingertips the base of the spine and the feet i'd like you to keep breathing and visualizing your entire body breathing in and visualizing your entire body breathing in filling your entire body with the energy of your wonderful beautiful breath breathing out pushing the energy of your breath out through your spine your feet and your fingertips let's go ahead and do this together for a few minutes just allow yourself to fully breathe your entire body now go ahead and take time to come back to the awareness of the present moment tune into the sounds that are immediately around you tune into the sounds that are just outside of the room you're in or the building and just take a moment to feel how relaxed your mind and body are now make note of these feelings these sensations and take these sensations with you and to the rest of your day if it feels good for you i'd like you to just take some time and give yourself a hug just hug your knees hug yourself thank yourself for taking the time to take care of you today it's really so important to do that until we meet again take care of your soul love yourself know you are loved and show love to others until next time my friends
