In today's practice,
I'm going to be leading you through a five-minute guided meditation focusing on mindfulness and anchoring with the breath.
My name is Karen and thank you so much for joining me today.
Before we get started,
Just make sure that you are in a comfortable position,
Either seated or lying down.
Let the hands come to rest in either the lap,
On the thighs,
Or the knees.
Let's close our eyes down together and soften the muscles in the face.
Separate the biting surfaces of the teeth.
And then to start together,
We're just going to take a few rounds of deep,
Beautiful breathing in and out of the nose.
So let's go ahead and take that very first inhale,
Breathing in nice and deeply,
Sipping in a little bit more air than you normally would.
And then through the nose,
Let's just exhale and breathe it all the way back out.
Again,
Nice deep breath in.
Fill those lungs,
Let the belly expand,
Come up to the top of the breath,
And then through the nose,
Let's exhale,
Soften,
Release,
And let go.
Just one more time here as we settle in,
Nice deep breath.
And then a slow exhale all the way back out.
Allowing the breath to return to its natural state as we connect to that rhythm.
Feeling that rising,
That falling sensation.
Noticing the pace of your breath here,
The depth or the shallowness.
And noticing where in your body you're feeling your breath the most today.
Maybe it's the belly,
Maybe the chest.
It could even be in the backside of the body in between the shoulder blades.
But just noticing here.
As the breath flows in and flows out,
Allowing your thoughts to just flow in and flow out.
It's natural for the mind to want to think,
And we're not trying to stop our thoughts.
We're just redirecting our attention to the inhales and the exhales.
Allowing the breath to just be natural and constant like waves on the shore.
Flowing in and flowing out.
Each time the mind begins to wander away,
Just noticing that.
And coming back to the very next inhale,
The very next exhale.
Allowing the breath to just soften the body,
Releasing any stress,
Any anxiety with every single breath that you take.
In through the nose and out through the nose.
Feeling that natural rhythm.
And now let's just release that focus,
Releasing the attention from the breath so that just for a moment here,
You can just be exactly how you are in this moment.
With your eyes still closed,
Just feeling the weight of your body.
And feeling the space around you.
To end our practice,
Let's just take one final beautiful breath together,
Breathing in through the nose as deep as you can,
And maybe even sipping in a tiny little bit more,
And then open up your mouth and just exhale,
Sigh,
Letting it all go.
Noticing how you feel in this moment.
Gently opening up your eyes and thanking yourself for making this time.
And I thank you so much for joining me and allowing me to be a part of your journey.
Until next time,
May you be happy,
May you be healthy,
And may you always be safe.
