Welcome to your meditation today.
My name is Kat White,
Holistic Health Coach and Breathwork Facilitator,
And I am so excited to bring you today's beautiful meditation for a daily dose of renewal.
Whether you are doing this meditation first thing in your day as a way to get started,
Throughout the day when you need a quick reset,
Or as you're winding down in the evening before bed,
I hope that this meditation brings you a beautiful opportunity to renew and reset.
Go ahead and get yourself into a comfortable seated position,
Palms facing up on the knees,
And closing the eyes down,
Begin to tune in to the sensation of your breath.
Breathing in and out through the nose,
Consciously begin to deepen your breath,
Bringing the air all the way into the low belly,
Filling you up from the base of your spine,
Through your torso,
Up into the chest,
And exhaling fully and completely through the nose,
Releasing back down.
Good,
Breathing in through the nose,
Letting the air fill you up through the ribcage,
Through the chest,
Before releasing it all,
Emptying yourself completely on each exhale,
Let it go.
Bringing your mind to focus fully on the sensation of your breath,
The air moving in through your nose,
Filling your entire lung capacity,
The sensation of the air flowing out of your nose,
Noticing the difference in temperature,
Bringing your full focus to the awareness of your breath,
Allowing whatever came before to fall away,
And giving yourself full permission to be still in this moment.
Relaxing the muscles of the abdomen as you fill up,
Allowing it to soften as you inhale,
And on the exhale,
Relaxing the shoulder blades down the spine,
Relaxing the muscles in the jaw,
Between the eyebrows.
Good.
Continue breathing here,
Taking these long,
Slow,
Diaphragmatic breaths.
As we remember that you get to choose what you focus on,
Not from a place of control or grasping,
But from a place of empowerment.
As you inhale,
Release any tendency to hold on,
Any tendency towards tightness or rigidity,
Let it go.
Releasing the weight that you carry,
And allowing yourself to flow and just be fully present with your breath in this moment.
Life is not about perfection.
It's about the journey,
The experience,
And you get to choose what you focus on.
Continuing to take these long,
Slow,
Deep breaths in through the nose and out through the nose.
Focusing on the breath,
Feeling it fill up throughout your torso,
Bringing that fresh energy,
That fresh prana,
To your whole system with every inhale.
Releasing the tensions of your day,
Releasing the tensions of your day,
Any fears or worries or ruminations you might be holding onto with every exhale.
With each exhale,
Seeing if you can bring a little more softness to your body,
Allowing the shoulder blades to relax down the spine,
Bringing awareness to anywhere in your body that may be feeling tight,
That might be feeling discomfort,
And seeing if you can consciously direct your breath to these spaces,
Bringing even a little bit more ease into the body,
Into the mind with the breath.
No matter what life throws at you today,
Tomorrow,
The next day,
Or the day after that,
Remember that you have the power to choose what you focus on,
And remembering in those moments that you always can come back to the breath,
The source of all life,
And the power that you hold within you at all times.
And with that,
Taking a full,
Deep inhalation here,
Filling all the way up through the nose,
And just hold for a moment at the top,
Feeling into the sensation of air filling your entire upper body here,
Feeling that fresh energy moving through you,
And taking an open mouth exhale,
Let it go.
Let's do two more just like that,
Inhaling through the nose,
Filling all the way up,
And open mouth exhale,
Sigh it out,
Bringing any sound,
Any vocalization that wants to come through here for you.
Good,
One last time together,
Inhaling through the nose,
Making this your biggest breath of the day,
And exhale,
Let it go,
Ah,
Sighing out through the mouth.
Beautiful work.
Turning the palms to face down on your thighs,
Go ahead and tuck the chin down,
And just take a moment here to lock in this sensation of feeling grounded,
Connected,
And ready to face whatever comes next for you in your day.
Whenever you're ready,
Gently blink the eyes open,
And slowly come back to the room.
I wish you a beautiful rest of your day,
And I look forward to seeing you again on our next meditation.
Namaste.
