Good morning and welcome to this meditation.
Before we get started,
Find a comfortable position either sitting up or lying down.
Maybe you're still lying in bed.
Just make sure that you are as comfortable as possible.
And to get started,
Let's take a few deep breaths together.
Breathing in through our nose and out through our mouth.
Another deep breath into our belly.
Exhaling with a sigh.
One more time.
Breathing in through our nose and exhaling through our mouth.
And now I want to invite you to set an intention for this day.
What do you want to focus on today?
And if you have found your intention,
Say it out loud or say it in your head and breathe it in.
And in a moment we will start to breathe in a rhythm to energize our intention and we do so by breathing in through our nose and out through our mouth.
We breathe in on the count of four and also out on the count of four.
We will do that to the rhythm of the music.
Afterwards we will be holding our breaths for about one and a half to two minutes.
Every time you feel the urge to breathe,
Just take a quick sip of air in and then out again.
Something like this.
It's important that you breathe all the air out again to return to that state of relaxation.
Afterwards we'll be holding our breaths with the air in our lungs.
But you don't have to remember all of this.
I will guide you through this.
So for now you can just relax,
Focus on your breathing and focus on your intention.
Here we go.
Breathing in two,
Three,
Four.
Out two,
Three,
Four.
In and out.
In and out.
In and out.
Breathing deep into our belly and out.
Exhaling with a sigh.
In and out.
In and out.
In and out.
In and out.
Don't be afraid to make a sound on the exhale.
In and out.
Signals your body that it's safe to relax.
In and out.
In and out.
And helps you release any remaining tension.
In and out.
In and out.
In and out.
And with every inhale,
Breathe in your intention.
In and out.
If you want,
You can give a color to your intention.
And imagine breathing in that color on every inhale.
Breathe in.
Let go.
Breathing in.
Let go.
In and out.
In and out.
Maybe you feel a tingling sensation in your hands or you start feeling a bit lightheaded.
That's perfectly normal and will disappear as soon as you breathe in your normal rhythm.
Out.
In.
In.
In.
In.
And out.
In.
And out.
In.
And out.
In.
And out.
And after this inhale and exhale,
We breathe in together.
Breathe in all the air that you can.
Breathe in,
Breathe in,
Breathe in.
Hold your breath and squeeze every muscle in your body.
And we're going to release in 5,
4,
3,
2,
1.
Exhale.
And hold your breath.
Whenever you need to breathe,
Just take a quick sip of air in and out again.
Exhaling,
Returning to that place of peace.
And in 5,
4,
3,
2,
1.
We breathe in together.
Breathe in all the air that you can.
Breathe in,
Breathe in,
Breathe in.
And hold your breath with the air in your lungs and squeeze your pelvic floor muscles.
Those are the muscles if you have to pee but there's no toilet.
Squeeze and imagine this ray of energy shooting up through your spine,
Into your midbane and out into the universe through your third eye.
Send your intention out to the universe.
Keep holding,
Keep squeezing.
And in 5,
4,
3,
2,
1.
We breathe out together.
Take another deep breath in.
And out.
And return to your normal breathing.
And just notice what feels different.
And get ready for another round of rhythmical breathing.
Breathing in through our nose and out through our mouth.
In,
Breathing deep into our belly and out.
Exhaling with a sigh.
In and out.
In,
Out.
In and out.
In and out.
In and out.
Breathing deep into our bellies.
Exhaling with a sigh.
In and out.
In and out.
And now imagine that you're feeling absolutely amazing.
That today is your day,
You're super excited,
You can't wait for the day to get started.
You're like,
Okay,
Let's do this,
I'm gonna rock this.
And while you're thinking that,
You're also loving yourself,
Listening to your body,
You're in touch with how you feel.
You're just like ready,
Feeling absolutely amazing.
And if you now hear this little voice in your head like,
Ah,
I'm not able to imagine this,
Then just imagine what if.
What if I actually felt amazing?
What if I was actually excited about the day?
What if I felt I'm gonna rock this day?
And breathe that in.
With every inhale,
Breathe that in.
Breathe that into every cell of your body until you can feel it in every cell of your body.
And just enjoy the feeling.
And use your imagination to paint your perfect day.
How do you want your day to look like?
What do you want to do today?
How do you want to feel today?
What do you want to think today?
And again,
Breathe that in.
Reprogram yourself in your life for a better life each day.
Feeling so excited about life.
And in a moment,
We're gonna double the speed.
So we breathe in on the count of two and out on the count of two.
If you want to achieve more relaxation,
You can also breathe in on the count of two and out on the count of four.
Or in on the count of four and out on the count of eight.
Feel free to experiment.
But if it feels good,
We're gonna double the speed now.
Again,
Breathe in your intention.
Energize your intention.
Give it energy.
Give it power.
Breathe it in.
And if you are a more experienced breather,
For the next seconds,
We will breathe in and out as fast as we can.
Something like this.
And then we breathe in all the air together.
Breathe in,
Breathe in,
Breathe in.
Hold your breath.
Squeeze every muscle in your body.
And in five,
Four,
Three,
Two,
One,
We release with a sigh.
And we hold our breath.
And remember,
Whenever you need to breathe,
Just take the quick sip of air in and out again.
Returning to that space of relaxation and peace.
Holding our breath for 30 more seconds.
And if you need to breathe,
Just quickly breathe in and out again.
And in five,
Four,
Three,
Two,
One,
We breathe in together.
Breathe in all the air that you can.
Breathe in,
Breathe in,
Breathe in.
Hold your breath with the air in your lungs.
Squeeze your pelvic floor muscles,
The muscles that use if you have to pee but there's no toilet.
And imagine this ray of energy shooting up through your spine into your brain and out through your third eye into the universe.
Sending out your intention into the world.
And keep holding,
Keep squeezing.
And in five,
Four,
Three,
Two,
One,
We breathe out together.
Breathe out.
Take another deep breath in.
And out.
And return to your normal breathing rhythm.
And one last time,
Imagine feeling absolutely amazing.
Bring that feeling up as much as you can.
Bring it up,
Breathe it in,
Invite it in every cell of your body.
And have a freaking amazing day.
Thank you for meditating with me.
