4:44 Drop In And Breathe

This is a short guided meditation to center and ground yourself. It is perfect for when you are feeling ungrounded and need a few minutes to center and come back to a place of relaxed power. I will guide your breath in the beginning and bring your awareness to the sensations. By the end you will feel open-hearted, grounded and clear.

Transcript

Go ahead and find a comfortable position whether you are seated upright or lying down.

When you've found your comfortable position,

Close the eyes,

Relax the forehead,

And relax the palms.

Take a deep inhale in through the nostrils,

Expand the low belly as you inhale,

And hold at the top of the breath.

Exhale,

Release,

Let it go.

Again,

Inhale through the nostrils,

Expand the lungs,

Expand the low belly,

And hold.

Exhale,

Release,

Let it go.

One more time,

Inhaling,

Expanding the lungs,

The low belly,

Full breath,

And hold.

Exhale,

Release,

Let it all go.

And bring yourself fully here to this present moment,

Noticing the sensations of the breath as it enters into the body and as it leaves.

Noticing the simple rise and fall of the low belly.

Noticing the mind,

Any patterns of thoughts running through the mind,

And simply observing them without judging them.

Noticing the skin,

Any textures,

Sensations touching the skin.

Noticing any sounds in this moment.

And noticing just how you feel right here,

Right now,

Exactly as you are.

Being gentle with yourself.

Allow yourself to feel all of these sensations.

Let yourself be without trying to change anything.

Finding peace in this moment,

Exactly how it is.

You can stay here as long as you'd like.

When you're ready,

Inhale,

Open the eyes.

Reviews

This was wonderful to do outside in nature! The last breezes of summer were blowing,the birds and crickets chirping and the sound of the wind chimes added to this peaceful breath meditation. Ty ! 💜💫

Thank you for that. 🙏💖🌻

I love your voice 🥰

That was awesome thank you!!!!NAMASTE

I enjoyed this while outside watching the clouds go by. Thank you for the beautiful moment 🙏