Hello,
And welcome to a guided meditation made for teens.
You can use this meditation for winding down after a long day or say something bad happened in your day and you can't get it out of your mind.
This meditation will help you to calm your mind and your body.
So to begin,
Find a comfortable place.
You can either be sitting or lying down.
Once you're in that place,
You can find a comfortable position.
My favorite position is one that is cross-legged and keeping my back straight throughout the session.
So once you're ready,
Let's begin by some alternate nostril breathing.
First you're going to want to open your hand and put your fingers as close together as possible.
And put your index finger down.
Now breathe through the left nostril by pressing your middle finger against your right nostril and breathing in.
And then pressing your thumb against the left nostril and breathing out.
And inhaling again through the right nostril and then breathing out through the left nostril.
Breathing in through the left nostril.
Breathing out through the right nostril.
Breathing in through the right nostril.
Breathing out through the left nostril.
Now you guys can do more breaths on your own.
Now come back.
Breathing in through the right nostril.
Breathing out through the left nostril.
Now,
We're going to want to observe the breath as it flows in and out of our nose.
So you can breathe in and feel the air entering your lungs.
Breathe out.
You want to be aware of the space in between your in breath and out breath.
When you realize that your attention has gone away from the breath,
Say thank you and bring your attention gently back to the breath.
Breathing in through the right nostril.
Breathing out through the left nostril.
Breathing out through the right nostril.
When most people start out with meditation,
They begin to judge themselves.
When they're not focusing on the breath,
They're not accepting the fact that they have wandered off,
But they're judging themselves for the fact that they have.
By saying thank you,
You're bringing gratitude to yourself and conditioning yourself to bring your awareness in the present moment more often.
Breathing in through the right nostril.
Breathing out through the right nostril.
Breathing out through the right nostril.
Now,
As this meditation comes to a close,
You can begin to move your fingers a little bit,
Wiggle your toes,
Stretch your neck out,
And finally,
Open your eyes.
I hope that this meditation has helped you gain a greater sense of calm for the rest of the day.
Thank you for listening,
And I wish you happiness,
Calm,
And joy.
Thank you.
