Welcome to this guided meditation.
My name is yogi Brian Find your comfortable space your comfortable spot You can sit down on a chair Or you can sit down on a meditation cushion or pillow or you can lay down on your back Don't overthink it just find a spot where your body is still and Find a spot where you can relax And whenever you're ready allow the eyes to gently close And it's just your natural breath here in and out Natural breath you know what to do Nothing to do or control And clearing away any expectations for your meditation And wiping away any to-do list that you have All you have to do All you have to do is breathe Noticing the inhale And the exhale And the exhale bring in your full awareness to your breath Noticing the breath Observing the breath noticing the breath And noticing if the breath is smooth Or shallow or choppy or deep Just observe your breath Notice when the exhale fully ends and the inhale begins.
Notice that full exhale and notice the pause and the inhale begins.
And you start to notice the breath is smoothing out on its own.
And each and every breath you take you relax even more and more.
Fill in a wave of relaxation throughout your body.
Whole body starts to relax now.
Now I want you to take a scan of your body.
Bring your awareness to the body all the way from the crown of your head to the tips of your toes.
Scan the body like tiny laser beams all throughout the body.
And if you find any tension,
If you find any spots that you have stress,
Just allow those tiny laser beams to zap the tension away.
And noticing how the body feels.
Each and every breath you take you relax even more and more.
And all that tension in your body just fades away into space,
Dissolves away into space.
Each and every breath you take.
And you notice your shoulders start to relax.
Notice all the tiny muscles in your face start to relax.
And all the tiny muscles in your eyelids start to relax.
Your eyelids feel so heavy.
Now I want you to bring awareness to your mind.
And just notice any thoughts in your mind.
And there's nothing to do or control with your thoughts.
Just watch the thoughts like you're watching a movie.
Maybe even visualizing yourself at the movie theaters.
And you're looking up at the screen and you just see your thoughts playing like you're watching a movie.
And there's nothing to do or control.
Just observe.
And if there's a particular thought that's taken you out of your present moment and might be stressing you out or causing anxiety,
All you have to do is come back to your breath.
Noticing the inhale and the exhale.
Because you know you're exactly where you need to be.
Right here,
Right now.
Being the observer.
Observing the breath.
Observing the body.
And observing the mind.
Being fully present here in the present moment.
Not yet,
But in just a moment.
I want you to say a mantra to yourself silently.
Not yet,
But in just a moment.
When you inhale,
You'll say I am.
And on the exhale,
You'll say present.
Now inhale,
Say I am.
Exhale,
Present.
Inhale,
I am.
Exhale,
Present.
Inhale,
I am.
Exhale,
Present.
And say a mantra to yourself silently.
Thank you.
Inhale,
I am.
Exhale,
Present.
Allow that mantra to slowly fade away,
Slowly fade away out into space.
And just fill in this presence with the breath,
Presence with the body,
And presence with the mind.
Just knowing you're safe here in this present moment.
You're okay in this present moment.
And all you need is right here and right now.
Take a nice deep inhale through your nose.
On the exhale,
Open the mouth,
Sigh it out,
Let it go.
Again,
Inhale deeply through the nose.
Exhale,
Sigh it out,
Let it go.
I am present.
Thank you so much for meditating with me today.
Hope you have an amazing day.
