Welcome to my meditation channel,
My name is Sandra and in today's sessions we will do a 5 minute meditation remedy that will help you if you are currently experiencing a light headache.
It can be perfect to take a break at the office or simply to relax at home.
You will just need to be sitting comfortably on a chair.
So we are going to start with some light stretching to soothe any shoulder or neck tension.
We will make a couple of circles on each direction with our head,
Gently and slowly.
Very nice.
Now go ahead and rest your chin on top of the collar bones,
Feeling the nice opening on your neck muscles and maybe even a bit further down.
Just stay here,
Breathing in and out,
Allowing your body to open up.
Great.
The last stretch is going to be some shoulder motion.
So we are going to make some circles with our shoulders backwards.
Very nice.
Smoothly and slowly.
And when you are ready you can also do some circles to the front.
Forward motion.
Perfect.
Nice.
Interlace now your hands behind your neck,
Breathe in and open your chest,
Bringing the elbows further back,
Gently and slowly.
And on the exhale we will bring the elbows together in front of our face while you round up your spine a little if that feels good to you.
Let's repeat that.
Inhale,
Open your chest,
Elbows going back.
And exhale,
Round your back and bring the elbows forward,
Closer to each other.
One last round at your own pace,
Inhaling and opening up.
And on the exhale feel the nice stretch in your shoulders and back muscles.
Let's now close our eyes for a bit.
Inhale through your nose on 1,
2,
3 and exhale through the nose relaxing your face muscles and your shoulders.
Inhale again on 1,
2,
3 and exhale,
Relax your body,
Let everything go.
Inhale on 1,
2,
3 and exhale deeply through the nose.
Perfect.
Keep breathing slowly and deeply,
Feeling how the air fills up your body.
Bring now your right hand on top of your belly and the left one on top of your heart.
We will breathe very slowly,
As deeply as possible,
With awareness so that our belly expands on the inhale.
Breathe in,
Feel your belly going forward and exhale gently through the nose removing the air from the belly.
Inhale once again expanding your belly and exhale through the nose deeply.
Very good.
Let's try now to feel the belly and then once it's full,
Keep inhaling and expanding your chest as well.
Go ahead,
Inhale,
Send some air towards your belly and continue breathing so you feel the chest up too.
On the exhale let the air from the chest go out first and then empty your belly.
One last round without any rush.
Inhale,
Air flowing into the belly and then the chest and exhale through the nose emptying the chest and then the belly.
Perfect.
Just stay as you are,
Eyes closed,
Deep and smooth breaths.
Feel how your breath is now much deeper than before.
Feel the calmness.
Feel how your body and mind are now much more relaxed.
Slowly open your eyes and try to carry on with your day with this peaceful energy you just created.
And remember that sometimes all you need is a couple of minutes to breathe in and out deeply with awareness.
Take some breaks along the day just to be for a few moments in silence connecting to your breath.
I hope this was useful and that you are feeling much better now.
I look forward to seeing you here for a new meditation session.
Namaste.
