Gently closing your eyes,
Focusing all your attention on the tone behind my voice.
Starting to listen to anything you can possibly hear in your headphones or in your room right now.
And coming back to your breath,
Noticing the air entering through your nose and leaving through your mouth or nose,
Whatever is comfortable for you.
One more time,
In through the nose,
Follow the air and let it go.
And with every breath,
We're just elongating,
Taking a little bit more time to slowly inhale and exhale.
So try it again with me,
Slowly inhale through the nose and let it go.
Beautiful.
You got it.
Starting to focus our attention on parts of our body now.
I want you to focus on your eyelids,
Soften your eyelids.
Placing your attention on your cheeks and the muscles in your face,
Can you let them soften and melt?
Beautiful.
Now come back to your breath.
I want you to breathe and let the air hit your chest.
Deeper breath in.
That's it.
You may start to feel your body wake up a little bit,
Even straighten.
Take a deep,
Deep breath in.
You got it.
This is meditation,
By the way.
This act of being very present,
Intentional.
Feel what that's like right now.
I am here in my body.
Breathe that in.
So with this little longer of an experience today,
I want you to notice what's on your mind.
What's coming up for you in this moment that you're thinking about.
It can be anything,
But just notice what your brain wants to put into your mind right now.
And just allow it to be there.
Whatever thoughts or absence of thoughts you're having right now.
Beautiful.
When we meditate,
We are not trying to erase or stop thought.
Breathe that in.
We are only dancing with the energy that flows through our minds.
That's the partnership you're making with your mind right now is,
I'm willing to observe you,
Breathe.
That is the partnership we are forging.
I'm willing to observe you.
Take a deep breath in with that knowledge.
And what is possible when you can observe your thoughts?
What is possible?
You can step back and gain perspective.
Breathe.
Nice.
I can think before I react when I observe my thoughts.
Breathe that in.
And when I am present,
When I can observe my thoughts,
I can make wise decisions.
Breathe that in.
When I am present,
I can make wise decisions.
Breathe that in.
Amazing.
Notice how you are developing your ability to train your mind.
That's exactly what you're doing right now.
You're learning how to better train your mind.
Breathe.
And as we head into a little bit of sound right now,
Your only goal is to follow the tones.
And when your mind drifts off,
Gently bring it back to the air coming in through your nose and out through your mouth.
Every tone is helping you find your way back to presence,
Where you are the wisest version of yourself.
Deep breath in.
Enjoy a few minutes.
You're doing amazing.
