Meters long.
Begin in a comfortable place where you won't be disturbed.
If you're sitting in a chair,
See if you can sit off the back of the chair with your feet firmly planted on the floor.
You can also sit on the floor with your legs crossed and a cushion placed behind you.
Or you can lay on your back.
If you choose the last position,
Lay with your arms to your sides.
Your hands can face up or down.
Now find a comfortable position.
Take a breath,
Inhale and exhale.
Let it all go.
Gently close your eyes or have your eyes half closed with the eye gaze turned inward.
Now draw your attention to your breath for the next several minutes.
You count your breaths backward from 10 to 1.
Let's begin.
Inhale,
Pause,
Exhale,
10.
Inhale,
Pause,
Exhale,
9.
Inhale,
Pause,
Exhale,
8.
Inhale,
Pause,
Exhale,
7.
Inhale,
Pause,
Exhale,
6.
Inhale,
Pause,
Exhale,
5.
Inhale,
Pause,
Exhale,
4.
Inhale,
Pause,
Exhale,
3.
Inhale,
Pause,
Exhale,
4.
Inhale,
Pause,
Exhale,
5.
Inhale,
Pause,
Exhale,
6.
Inhale,
Pause,
Exhale,
7.
Inhale,
Pause,
Exhale,
8.
Turn your awareness to the sounds outside.
Making no judgment about the sounds.
Turn your awareness to your heart space.
Put your hands on your heart space.
Tapping your hands on your heart space.
Take a gentle breath towards the heart,
Allowing your heart space to fill with love and compassion.
Feel the energy from your heart space flowing through your body.
It flows from the soles of your feet,
Wrapping around your ankles,
Legs,
Thighs,
Hips,
Core,
Your hips,
Chest,
Hands,
Arms,
Lower back,
Upper back,
Shoulders,
Neck,
Throat,
Neck,
Head,
The face,
And the crown of your head.
Allow any tension,
Pain,
Emotions,
Or sorrow to be released.
Your heart space is open and welcoming.
Let's take four heart breaths.
Inhale through the back of the heart.
Exhale through the front of the heart.
Inhale through the back of the heart.
Exhale through the front of the heart.
Inhale through the back of the heart.
Exhale through the front of the heart.
Inhale through the back of the heart.
Your body is at peace.
Your body is still.
Your body is calm.
Your body is at peace.
Your body is still.
Your body is calm.
Continue with your breathing.
Your in-breath and your out-breath.
Listen to the rise and fall of your chest.
Your guided meditation is now complete.
Namaste.
Peace and blessings.
Your in-breath and your out-breath.
Your in-breath and your out-breath.
Your in-breath and your out-breath.
