Mind My Mind Meditation Hey and welcome to Mind My Mind Meditation.
This is Viviane and today I will guide you through a meditation which will help you to calm your thoughts and increase positivity in your mind.
To start,
Get comfortable sitting down either on the chair or on the floor.
Choose a position that enables you to not need to move within the next few minutes.
Making sure that your spine is upright,
Your chin is slightly dropped towards your chest and the top of your head is pulling up to the ceiling.
Are you ready?
Then you can now slowly close your eyes.
Let's start here by taking five deep breaths.
Breathe in through your nose and then slightly open your mouth to an exhale,
Long and slowly.
Again taking a deep breath in,
Keeping the shoulders down and relaxed and then breathing out through the mouth.
Let it go.
Continue for three more breaths and make sure to fully open your mouth.
Continue for three more breaths and make sure to fully use the capacity of your lungs,
Feeling how your chest expands when breathing in and feeling how it tightens when you push all the air back out.
Perfect,
Keep going,
Two more.
Last one,
Deep breath in and exhale,
Let it go.
You can now let your breath go back to normal and you may now already notice how you already feel a little bit more relaxed.
Your shoulders and your belly don't need to hold any tension anymore.
Same as your arms and hands resting on your lap.
Release all tension in your face.
Relax your eyes,
Your forehead and your jaw.
And then start becoming aware of your physical senses.
Notice where your feet touch the floor,
Where your legs and your butt touch the chair or the floor beneath you.
Notice how gravity pulls you down in a natural and effortless way.
And then take a look inside you.
How are you feeling today?
There is no need to judge or to evaluate anything,
Just observe.
Just try to get a picture of your well-being right now,
Physically and mentally of course.
And then bring your attention to your breath again.
Where can you feel your breathing?
Is it your chest expanding or your belly moving up and down?
Or do you feel it at the nostrils where cold air floats in and warm air finds its way out again?
Very consciously just observe this movement of your breath going in and out.
And then begin to count every breath you take.
Breathing in,
One.
Breathing out,
Two.
Next breath in,
Three.
And exhale,
Four.
Continue doing this in your own pace until you've reached ten.
And if you've reached ten then just restart at one.
Let your breath guide you counting and not vice versa.
This exercise is not about reaching a number,
But about keeping the awareness on the breath.
Be patient with yourself.
If you noticed your attention wandered,
Just smile and bring the focus back again starting at one.
Thank you.
Very good.
You may now stop counting the breath and instead repeat the following affirmations within your mind.
Breathing in you say,
Happiness is a choice.
And when you breathe out you say,
And I choose to be happy.
Happiness is a choice.
And I choose to be happy.
Continue these affirmations for a few more breaths in and out.
Happiness is a choice.
Alright,
Then let go of this affirmation as well and notice what it did to you.
How do you feel right now?
Do you feel more calm?
Somehow a little happier?
For the last time take a deep breath in and I think this is a good time to give yourself a little smile and then slowly exhaling breathe out.
So come back here,
Start to notice once more where you touch the floor or the chair beneath you and start becoming aware of the space around you.
Becoming aware of the sounds around you.
And whenever you are ready you can gently open your eyes again.
Thank you so much for joining me on this calming meditation.
I hope you leave this audio with a smile and I will see you soon.
Bye bye.
