Hello and welcome to this meditation practice for beginners.
I'm very happy that you're here and I welcome you to give these 10 minutes to yourself to relax and unwind.
I want you to be patient with yourself and be kind to yourself.
Meditation is not about turning your mind off,
So don't worry if you get lost in your thoughts.
Meditation is a practice of guiding your focus and attention towards one or a few things consciously.
So it's all about choosing what we focus on.
So don't worry if you get lost in your mind.
It actually means that this meditation works if you notice that you got lost in your mind.
It means that you are aware of what you're doing and that you have very high consciousness.
So now I want you to sit or lay down in a comfortable position.
If you choose to lay down,
You can place your hands on your stomach.
If you choose to sit down,
You can either sit in a cross-legged position or sit on a chair.
So now that you are in a comfy position,
If you feel comfortable with that,
You can gently close your eyes.
But if you don't feel comfortable,
You can also keep your eyes open and gaze at one thing that is in front of you that doesn't take all of your attention away.
So now I invite you to take this next inhalation with me.
So inhale and exhale.
And once again breathe in and breathe out.
In meditation tradition,
We want to breathe through our nose but if you're unable to do that,
You may also choose to breathe through your mouth.
And usually if I want you to breathe out through your mouth,
I usually say it so don't worry.
Now take a deep breath in and a gentle breath out.
How do you feel when you're breathing?
Can you notice whether your inhalation is deep or shallow?
Can you notice how about your exhalation?
Is your breathing shallow or deep?
Is it relaxing or maybe you feel like it's very fast and nervous?
Whatever you can notice,
That's fine and also if you don't really know what I'm talking about,
Just keep breathing with me.
So inhale and exhale.
It's all good.
Inhale and exhale.
On every next exhale,
I would like you to relax your face.
So now breathe out all the air that you have and we will breathe together.
Breathe in and now open your mouth and breathe out as your face relaxes.
Breathe in,
Open your mouth and on the exhale feel as your forehead and your eyebrows relax.
Inhale and on the exhale your eyes gently relax.
You may feel maybe you want to close them if they were open but they also can stay open.
On the next exhale your cheeks and your mouth relax.
You gently just let go and inhale and on the exhale you relax your tongue and your jaw.
This may feel as some tension just leaves these places.
You may feel a little discomfort or you may feel very comfortable right now.
Whatever you feel,
It's just fine.
Keep breathing and exhaling with your mouth open to relax more.
That's what we do while meditating.
If we want to truly relax on the exhale,
We usually tend to open our mouth to release more air from your body.
So we can imagine as on the exhale some tension leaves your face and now it moves with next exhale to your shoulders and your shoulders relax too.
Peaceful and deep inhale.
On the exhale your face and your shoulders are relaxed.
Beautiful.
And now take a moment to notice how do you feel right now in your body.
Just try to scan your body feel.
Maybe you feel a little bit relaxed,
Maybe you feel more peaceful,
More in control of your mood or maybe you don't feel nothing at all.
That's also just fine.
Just keep breathing.
Notice how your face feels relaxed.
Notice if maybe you can find some place in your body that has lots of tension in it.
You can imagine as on the exhale this tension leaves your body together with the air and the place relaxes.
Lovely and deep inhale and lovely and deep exhale.
Whatever you feel it is just fine.
In meditation we want to just observe,
Accept and let go without judgment.
And now we will take five deep breaths together counting from five on the inhale.
We're going to release all the air in your body and we breathe together.
Inhale five.
Exhale.
Breathe in four.
Exhale.
Breathe in three.
Exhale.
Breathe in two.
Exhale.
And last inhale one.
And exhale.
Let go.
Feel free to keep breathing consciously and I also want you to notice how this practice made you feel.
Maybe you feel more relaxed right now,
A little bit more peaceful or maybe frustrated,
Anxious or angry.
Whatever it is,
It's completely fine.
Meditation is about noticing those things and just accepting them.
Take an inhale now and exhale.
And on the next inhale,
Raise your arms up and on the exhale place your hands on your heart.
Notice your breathing.
Maybe you can feel your heartbeat.
Maybe you don't feel nothing at all and that's also fine.
And now I want you to repeat these words in your mind.
Thank you for this practice.
Thank you for taking care of me.
Thank you for doing this to me.
Thank yourself for this practice.
And you may also now open your eyes and gently gaze around your room,
Your space you're in and come back to this space.
I thank you for this practice.
Namaste.
And I hope I made you feel at least a little bit better and I hope to see you again.
Namaste.
