Welcome to the meditation that release some stress in your day and bring more calmness and presence.
Find a comfortable seat and if possible try to keep your back away from any leaning,
Keep your core slightly engaged and your torso erect.
If you sit on a chair,
Put both feet down and feel the floor underneath your feet.
Take a deep inhale in through the nose and exhale close your eyes.
Another deep inhale through the nose and exhale and relax your shoulders.
One more deep inhale like that through the nose and exhale relax and release any tension there is in your body.
Breathe naturally letting the air come in through the nose and out the nose.
In through the nose and out.
So next to your breath we are going to count our inhales and we are going to hold our breath between the inhales and the exhales.
Just follow along,
Exhale all the air out and then inhale for 4,
3,
2,
1,
Hold your breath,
4,
3,
2,
1,
Exhale 4,
3,
2,
1,
Hold for 4,
3,
2,
1,
Inhale deep 4,
3,
2,
1,
Hold it up 4,
3,
2,
1,
Exhale 4,
3,
2,
1,
Hold the air out 4,
3,
2,
1,
Inhale deep 4,
Now hold the breath for 4,
Exhale all the way out for 4,
And hold for 4,
Inhale for 4,
Hold it,
And exhale for 4,
And hold it.
One more round,
Inhale,
Hold it,
And exhale,
Hold it.
Now take a really deep breath in,
Filling up your lungs all the way into your belly,
And sigh it out.
Relax your body and just breathe naturally.
Notice that you are calm,
Notice your body feeling lighter,
Notice all the little muscles around your eyes relaxing,
The jars relaxed.
Notice how you feel present and calm.
One more deep inhale with compassion for yourself,
And exhale.
Whenever you feel ready to move on with such calmness and a clear mind,
You can open up your eyes,
Stretch your body,
And conquer the day.
Thank you for meditating with me.
Namaste.
