Take A Time-Out To Tune-In

Take a time-out from life with Samantha to tune in to your body, mind & spirit. This quick meditation is designed to drop you into the body, connect you with your breath, and leave you feeling grounded to take on the rest of your moments with presence. Practice this meditation if you need a quick break or a moment of mindfulness.

Music included on this track was created by Jessie Lee for Samantha Carpino.

Transcript

Time out to tune in.

A place to come when you need a moment of mindfulness.

These short guided meditations are designed to invite you to take a voluntary time out of your day to tune into your body,

Breath,

And present moment.

Let's grow.

To begin,

Get yourself set up in a seated position.

Breathe in and feel the spine lengthen.

Breathe out to feel your body settle.

Relax your eyes,

Ears,

And nose.

Relax your shoulders.

Feel your arms heavy with your hands resting in your lap.

Relax your hips.

Notice all the places of your body supported by your surroundings.

Shift your awareness to your breath.

Feel your breath inside the body.

Feel your chest move,

Your ribs expand,

And your belly move.

Bring your awareness to your belly breathing.

Let yourself relax even more.

Witness your body being breathed for three more breaths here.

Take a deep inhale.

Hold your breath at the top,

And then exhale,

Sigh it out.

A deep breath in,

A gentle hold at the top,

And a sigh it out exhale.

Slowly awaken the body,

Keeping your eyes relaxed.

Move your fingers,

Your toes,

And your shoulders.

Slowly awaken the eyes and look around the room at your surroundings to ground back into the present moment.

Take one final breath in here,

Smile,

And go on your merry way.

Until next time,

Go in peace.