Hello,
I'm Sam.
Listening to this,
No doubt you've heard that meditation is good for you and helps your mind in a million different ways.
And that's true.
Sometimes,
However,
You might be experiencing a hyperactive mind,
Which can take you away from the solace of meditation.
Maybe you have ADHD,
Maybe you're ramped up on caffeine,
Maybe it's just been a stressful day.
Either way,
Your mind is moving a million miles a minute and it's hard to slow down.
Whatever the case,
Just listen to my voice,
Breathe deeply,
Try to keep the best rhythm that you can.
We're going to take continued big breaths.
I will be in and out with a count,
Along with various instructions.
Do your best to focus on all aspects of your breathing and your body.
Ideally,
This will take you out of your frontal lobe and more into the present.
Alright,
Let's take our first big breath.
In one,
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Keep going.
Two,
Three,
Four,
And out.
Two,
Three,
Four.
Still breathing in time,
I want you to interlock your fingers together,
Palms facing down towards your chest.
Then I want you to place your hands above your heart,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Feel your heartbeat.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Now I want you to pulse your fingers in time with the four count.
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Now I want you to add your feet,
Make sure you're softly kicking your kick drum.
Alternate your feet if you can.
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
You can add your feet in any rhythm you want.
Place your hands with finger tapping if you want,
Or whatever works for you.
Just keep the rhythm of the four count.
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four.
Now keep going.
You're doing great.
To the air coming into your nose.
Feel the inside of your nose.
Feel the way your eyebrows slightly relax as you breathe out.
Feel the cartilage in your ribs expand and contract.
Keep going for a little while longer.
Alright,
Now hold off on all movement and breathe as you normally would.
Feel the emptiness of your mind.
You are ready to relax.
Enjoy your meditation or just the rest of your day.
