Hi there,
Welcome to your meditation space.
My name is Sandra and in today's guided meditation we will be doing a five minute remedy to calm and focus our mind after a difficult conversation.
We are just going to start breathing so go ahead and get comfortable,
You can close your eyes if you want to and we are just going to try to breathe deeply,
Nice and slowly so that we can calm ourselves.
Try to allow the air to come into your body,
Filling up your chest and your belly.
The mind is sometimes getting agitated like when we throw a stone in the water,
Creating little ripples that become bigger and bigger.
Let's just try to breathe to calm and focus the mind.
Go ahead and inhale on one,
Two,
Three and exhale deeply through the nose three,
Two,
One.
Inhale,
Take some air in one,
Two,
Three and exhale through the nose three,
Two,
One.
Inhale,
One,
Two,
Three and exhale three,
Two,
One.
Once again,
Inhale deeply and exhale through the nose.
Keep breathing naturally,
You don't need to count your breaths anymore,
Just try to keep your body relaxed,
Try to feel your chest and your belly as you inhale and remove the air slowly as you exhale.
Remember that emotions are temporary,
They are just changes in our body,
So let's try to observe those changes without judging them and also without getting attached to them.
Let's try to allow them to move on as if we were watching the clouds in the sky moving and drifting away.
The more we get attached to a feeling,
The more we try to hold on to it,
But also the more we try to avoid it,
The bigger it gets,
The more power we give to it.
Keep breathing.
What we have said or done is now a matter of the past,
We must try to focus now on this very moment.
If my mind keeps being agitated,
I won't be able to find solutions nor to find the best way to keep moving forward.
Let's breathe together really,
Really deep.
Go ahead,
Inhale and exhale deeply,
Allowing your shoulders to relax.
Take some air in through the nose and on the exhale let go,
While as round inhale deeply through the nose and exhale and let go of anything that you no longer need.
After a tough conversation,
It's important to ask yourself these two questions.
The first one is how can I carry on with my activities without getting attached to this feeling?
Who is in control here?
The feeling,
The conversation or me?
The feeling,
The conversation or me?
And the second one is how can I create a bond with the person or persons I just had that difficult conversation with?
I choose compassion,
Understanding and respect.
Remember there are two types of people in this life,
The ones who build bridges and the ones who destroy them.
Which one do you want to be?
Take some time to reflect upon those two questions.
Just really meditate for a second,
Try to figure out the answers and when you're ready you can open your eyes and try to enjoy the rest of your day feeling a deep calmness and peaceful sensation and sharing it with others as well.
Namaste.
