Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me in this Take 5 Breathwork Meditation.
Find a comfortable seated position.
Close your eyes.
And let's take a few deep breaths to get centered and grounded.
Today we're going to be focusing on the breath for 5 minutes,
Inviting in guidance from within and from the universe.
Breathing in through the nose,
Imagine that you're expanding your ribs and your back.
And then I want you to hold at the top for a moment.
And now exhale through the mouth as if you're fogging up a window.
Breathing in again through the nose,
Expanding your ribs and your back.
Hold at the top.
And exhale again through the mouth.
And exhale through the mouth.
As you completely release your jaw,
Let your shoulders drop away from your ears and completely settle into your body.
As we begin,
I want you to ask yourself and your body what you both need in this present moment.
Invite guidance from the universe,
Your higher self,
Or whatever resonates with you.
And trust that all the answers will come.
That all the answers will come.
Breathing in again through the nose,
Deep,
Expanding the ribs and the back.
Holding at the top.
And exhale through the mouth.
Settle into your breath and focus on what the air feels like coming in through your nose and how good it feels to release any tension or stress with each breath out.
Breathing in again through the nose.
Hold at the top.
And exhale through the mouth.
With each inhale,
Imagine drawing in calmness and clarity.
And with each exhale,
Release any thoughts or distractions that arise.
Allow them to simply float by like a cloud in the sky on a sunny,
Breezy day.
Breathing in through the nose again,
Expanding your ribs.
Hold at the top.
And now exhale again through the mouth.
Notice the sensation of your breath as it flows in and out of your body.
Feel the rise and fall of your body.
Feel the rise and fall of your chest and your belly with each breath cycle.
Breathing in again through your nose.
Hold at the top.
And now exhale again through the mouth.
If your mind starts to wander,
Just gently bring your focus back to your breath.
Let go of any judgments or expectations.
Simply allow yourself to be present right in this moment.
Breathing in again through the nose.
Expanding your ribs and your back.
Holding at the top.
And now exhale through the mouth.
As this practice comes to a close,
I want you to take a moment to grab your journal or just a piece of paper.
And I want you to take a moment to think about the things that you've been doing I want you to take a moment to grab your journal or just a piece of paper.
And write down the first thing that comes to mind when you ask yourself and your body what you both need in this moment.
Trust that this intuitive response holds valuable insight and guidance for you.
And honor whatever arises without judgment or overthinking.
Sometimes the simplest answers can be the most profound.
So take the time to give yourself what you need today.
