Hey everyone,
This is Ryan Judd.
I'm a board certified music therapist,
Guitarist,
And a composer.
And I am so grateful for the opportunity to bring you some guided meditations.
So if you can put away any distractions,
Find a nice comfy spot to lay down or sit.
And shift your body around until you feel just right.
Let's take a couple of slow deep breaths in through your nose and out through your mouth.
When you inhale,
You can picture your breath going all the way down to your feet.
Just filling your body with a nice relaxed feeling.
You start to notice the space in between your inhale and your exhale.
Just that really special moment of stillness can be really nice to focus on.
You know it's funny because people think that meditating is clearing your mind of all thoughts and well that's pretty much impossible.
So really what we're trying to do is notice any thoughts that come about and just let them go.
Just acknowledge them,
You know,
Without any judgment.
If it's a worry or concern,
Take a couple seconds to really feel that.
But then just let it go.
You can visualize your thoughts as clouds moving across a blue sky or a beautiful autumn leaf floating down a river.
And whenever you let go of that thought or that concern or worry,
Just bring your attention back to the breath,
Feeling that air going into your nose and feeling that warm air leaving your body.
You know,
When it comes to concerns or worries,
Meditation can be such a beautiful way to soften them.
You know,
It's kind of like boiling a potato,
You know,
The more times you bring your awareness,
Your non-judgmental awareness and acknowledgement of that worry and concern and then let it go,
You're like taking this hard raw potato and you're just starting to cook it a little bit to soften it with your awareness and your mindfulness.
Just take the next couple of minutes to really practice this,
Focusing on your breath.
If you have a thought that comes in,
Knowledge it without judgment,
Let it go,
Let it float away.
Bring your attention back to the breath.
Alt.
And whenever you're ready,
You can come back to where you are.
Maybe rub your hands together.
Give a nice big stretch.
Just feeling this peace that you've created for yourself.
And I truly hope that you can carry this feeling throughout your day or into the evening.
And I thank you for joining me here today on Insight Timer.
Be well.
