Guided Breath with Rasath1

This meditation begins with a deep relaxation technique and then focuses on the breath. A meditation to use for a moment of inner peace.

Transcript

Hello!

Hi everybody,

It's Pika and I am based out in Singapore and I'm here to do a guided meditation for this week.

I'm hoping you had a good weekend,

A restful weekend,

And I'm hoping that last week's meditation helped you a little bit.

So tonight what I want to do is guide you into a meditation on your breath,

Just to focus on your breath.

So if you're ready I need to find out if you're in a comfortable position,

Not operating any machinery or in a car,

Make sure you're home in a safe place where you can have 10-15 minutes to yourself.

I do ask that you find a comfortable position,

You can either be seated or laying down on your back.

And if you're ready we'll go ahead and get started.

Alright,

So as always I'm going to make sure we go through each part of your body and really relax every part of you so you can start to focus.

So once you're comfortable we'll go ahead and get started with your toes.

So if you'll go ahead and stretch your toes out as far as they'll reach,

Stretch them out,

They'll probably feel really good after you've been in heels,

Stretch a little bit harder and now curl them up as tight as you can,

Hold it a little bit longer,

Tighter and release.

I'd like you to roll your ankles a little bit just to get them loosened up as we move up towards your shins,

Your calf muscles.

Now if we can focus on your calf muscles I want you to tighten them up as much as you can.

Tighten,

Tighten a little bit more and release.

Roll your legs from side to side just a little to loosen them up a little bit more.

Now as we creep past your knees we're going to work on your thighs.

I want you to tighten up your muscles,

Your hamstrings,

Your quads,

All of it as much as you can.

It's going to be hard to do both at the same time but try and if you need to you can lift your legs off the floor a little bit just to tighten up that entire area.

Hold it just a little longer and release.

Now what I want you to do again is to roll your legs from side to side gently and forget about it.

We're going to work on your stomach next.

So if you open your mouth and take a deep breath,

Fill your stomach with air as full as it will go and hold it just for a moment.

Hold it and I want you to gush it out your mouth.

Release.

We're going to move up through your chest and once again open your mouth and take a deep breath and fill your chest full of air,

As full as it will go and hold it and with a gush release.

Tonight I want you to raise your arms over your head.

I want you to stretch your fingers out as far as they will go.

Stretch it.

Now clench in a fist and as you work your hand all the way down through your forearm and your bicep,

Just pull them all the way in like you're flexing.

Hold it tight,

Tighter and release.

Gently release your arms down by your sides,

Palms facing up.

Roll your arms a little bit and forget about it.

Now working through your shoulders,

I know a lot of you sit at computers because this is uncomfortable.

So what I want you to do now is lift your shoulders up towards your ears.

Roll your shoulders back and relax.

One more time.

Lift your shoulders up towards your ears.

This time I want you to roll your neck a little bit while your shoulders are close to your ears and then roll your shoulders back and release.

I'd like you to turn your head from side to side so we'll start with the left.

Turn your head all the way to the left.

If you're laying down your cheek should almost be near the floor.

Just hold it there for a moment and now slowly roll it back to center.

And now the other side.

Slowly roll all the way to the right.

Your cheek is almost near the floor.

If you're seated,

Try and bring it parallel to your shoulder.

Hold it just a little longer and now slowly bring it back to center.

If you can,

I want you to roll your head up as far up as it will go.

We don't notice how often we look at phones so we look down a lot.

Look up as far as it can go.

Hold it and come back to center.

Now try and get your chin to your chest.

Just the opposite direction.

While your chin is towards your chest I'd like you to roll it from side to side.

Just to stretch your neck out a little bit.

And back to center.

Now for your face.

You're ready.

Open your mouth.

Stretch it as far as it will go.

Yaw if you can.

Stretch your tongue out.

Release your tongue in your mouth.

Scrunch your face up.

Scrunch your nose,

Your eyes.

Tighten and release.

I'm hoping you feel a little more comfortable at this point.

So when you're ready we're going to focus on our breath.

The point of meditation is to hold one thought.

Just one.

So tonight we're going to look at our breath.

I want you to settle into a regular rhythm of breathing and try and notice how long it takes you to breathe in before you release and breathe out.

As much as you can try and breathe through your nose.

Just your natural rhythm.

Do you feel it?

Are you noticing?

I want you to count.

How many seconds does it take you to breathe in?

And then how many seconds to breathe out?

Can you control your breath?

So what I want you to do now is breathe in.

You're going to count to three.

Breathe in for three count.

And release.

Once again,

Breathe in for three count.

And release.

Once again,

Breathe in for three count.

And release.

Return to your normal breathing.

As you breathe I want you to remember that you are relaxed.

Your body is relaxed.

Which means your mind can relax a little.

Continue to think about your breath.

Anytime you find other thoughts popping in,

Go back to counting.

The focus tonight is to just think about your breath.

Are you back to a regular rhythm?

Do you need to count?

Continue breathing.

Just focus on the breath.

Anytime any other thoughts come through,

Go back to counting.

Keep breathing.

And focus.

Keep breathing.

As you hear my voice,

I'm going to guide you out of this meditation.

So very gently we're going to wake your body back up.

I want you to start with a deep breath.

When you're ready,

Take a deep breath in.

And let it gush out.

You may end up yawning,

Which is perfectly fine.

When you're ready,

Another one.

Deep breath in.

And gush out.

We're going to focus and direct our breath into our body.

One more deep breath in.

From here I want you to go through your stretching.

However it feels.

Stretch your arms.

Stretch them one at a time if you like.

However you feel like it.

This is on your own.

Stretch your arms.

Stretch your legs.

Stretch your back.

If you need to curl up into the field position,

Do that.

If you'd rather lay on your back and pull your knees to your stomach,

Do that.

Slowly,

Gently wake your body back up.

Continue to stretch.

And really notice how your body feels.

Do you feel rested?

Do you feel energized?

Do you feel calm?

As you slowly wrap up your stretching,

Confine yourself in a seated position.

Eyes open,

Once again focusing on your breath.

I appreciate your time.

Thank you so much for joining me.

Until next week.

Harium.

Reviews

Amazingly serene energy you emit! Gratitude 🙏🏾

I liked her allot of

Really good, different

Very nice mediation starting and ending with stretching. I wish the breathing part were longer.

Great combination of breathing, stretching and feeling.
Thank you

Loved this! Made me feel so relaxed!

Very relaxing gentle meditation ❤

Hot damn! I feel great! Thank you.

I loved the stretching

The incorporation of the strech was a nice change.

That was lovely. Happy New Years Eve! Thank you so very much for sharing your light with us! 💟💕🌟✨🍓

Great post for post run👍

Great for relaxing and releasing the tension in your body

Really nice thank you!

Great way to start your day with a refreshing body stretch and ease of the mind, wonderful.
Thank You RASATH1🌟🐬🎈

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I come back to this often and just wanted to Thank You again🌻

Thank you for giving me the nice and simple, but very effective, little tip of 'counting' to keep incoming thoughts at bay... Very useful

That was exzellent in every point!
And I like your voice and friendly way to speak very much! Thank you!!🌹

Definitely need to book mark this. Found it really helpful