I'm gonna guide you both through a relaxation meditation.
It's a short meditation,
15 minutes,
But enough to relax your mind and your body.
Yeah,
Let's do this.
Okay?
Just set the clock here.
Okay.
So,
Make sure you're comfortable,
Very seated.
Take a couple of deep breaths.
When you inhale,
Straighten your spine.
Make sure you're comfortable.
And when you exhale,
Just release your body.
Just let go.
Inhale,
Deep inhale.
Straighten your spine,
As if your head has been pulled up.
And by exhaling,
It feels just like you have accomplished something.
You are relieved.
That side of relief.
Once more.
Inhale.
And let go of your body.
The tensions of your muscles and everything.
One last one.
There you go.
Now go back to your normal breathing.
Regular breathing.
But this time,
I invite you to do it slowly and gently.
Inhalation.
And a slow and gentle exhalation.
Be gentle with yourself,
With your breathing.
Don't need to rush.
Slow,
Gentle inhalation.
And a slow,
Gentle exhalation.
Stay there doing this as if there's no effort at all while you breathe.
Just normal inhalation and the gentle exhalation.
As gentle as you can,
As soft as you can.
Slow,
Soft inhale.
And a slow,
Soft exhale.
As if there's almost no effort at all to breathe.
And as you do this,
Notice when you inhale the air going through your nose,
Through your throat,
And through your lungs.
See if you can notice the sensation of the air on the tip of your nose,
Or the back of your throat,
Or even the rising and falling of your belly.
Pick one of those three places to rest your attention and focus on that place,
That sensation.
That's your home base.
Bring your attention to that sensation.
As you slow,
Gentle inhale.
And a slow,
Gentle exhale.
Notice the sensation.
Be curious about the sensation.
What it is that is happening?
The air is cold,
The tip of your nose,
Or the back of your throat,
Or even the belly.
Your mind will try to pull you away from that point,
From the home base,
By thoughts,
Distractions,
Sensations,
Your body discomforts,
Or thoughts of yesterday or tomorrow,
Noises.
That's okay.
That's what the mind does,
And mind will continue to do that.
All you have to do is bring your attention to that home base place that you decided to rest your attention.
Every time you feel distracted,
Bring your attention to that place as many times as needed.
Soft,
Slow inhalation.
A soft,
Slow exhalation.
Make sure your attention is in that place as you hear noises from outside,
The clock ticking,
Or electric saw,
Or whatever.
That's okay.
Your mind will not stop,
But you have to bring your attention.
You have to do an effort,
Even for a nanosecond.
Bring your attention to that home base every time you feel your mind is wandering.
Invite your attention.
Be inviteful.
Be gentle with your attention.
Don't be bossy.
If by any chance you feel drowsy or sleepy,
Just take a couple of deep breaths.
Straighten your spine.
Wiggle your head and go back to the home base.
Soft,
Slow inhale.
Soft,
Slow exhale.
Notice,
I invite you to notice exactly the moment when the sensation you chose starts,
Even when the air touches the tip of your nose or the back of your throat or when your belly starts rising.
Bring your attention.
Be curious about that tiny little moment when it starts and when it ends to start again.
Bring your attention to that point,
To that moment.
It's a very tiny little moment,
But with attention you'll be able to notice it.
If you don't,
That's okay too.
When you inhale and when you exhale,
By the end of exhalation,
You'll notice those tiny little moments.
Once again,
Noises,
Distractions,
They will always try to put your attention away from the home base.
All you have to do is bring it back,
Bring it back,
Bring your attention back to the home base.
Continue to notice those tiny little moments and the inhalation,
The exact moment the air is touching you or the belly is rising and when the exhalation ends,
Just start the inhalation again.
Bring your attention to those moments and be curious about what's going on,
What the air is touching you,
It's making your belly rise.
And as you do that,
I invite you to bring your attention,
Expand it a little bit to your body.
As you inhale,
Notice how your body inflates like a balloon and you exhale,
It deflates.
As you inhale,
Imagine yourself as a balloon inflating and as you exhale,
You deflate.
That's how you're connected to your body,
Your actions,
Your breathing produces an effect in your body.
They are intimately connected.
Now bring your attention to the contact,
Point of contact between you and the chair or you and the floor,
Your buttocks,
Your your bones are touching,
The pressure.
And now bring your attention to the room,
The temperature,
The noises and whenever you feel comfortable with,
Take a couple of deep breaths and open your eyes.
