I'm Yogi Brian and you chose to click play so your mind is already starting to relax because you took the action and you're here and you're listening to this meditation so great job.
Find a comfortable place where you can close your eyes where you can be still and once you find that place gently close your eyes.
And allow your mind to settle allow your body to settle and just allow yourself to arrive to your space.
It's okay if your mind is all over the place when you start just give yourself time to bring your mind to meet your body and bring in your awareness and your attention to your breathing and it's your natural breath nothing to do or control.
Just observe your breath just notice your breath asking yourself how does my breath feel how does my breath feel is it smooth is it choppy is it deep is it shallow how does my breath feel and in just a moment we'll do a breathing technique that'll relax your mind and relax your body.
This breathing technique helps with anxiety helps with stress it helps you to settle and fully relax so in just a moment you'll inhale a four count with your mouth closed you'll hold your breath a four count and then you'll exhale out the mouth a six count in just a moment you'll do this breathing I'll guide you through it mouth closed you'll inhale four you'll hold four and you'll exhale out the mouth a six count so let's start exhale all the air out of your body out through the mouth make a ha sound.
Now close the mouth inhale through the nose for four one two three four hold the breath one two three four exhale side out out the mouth six count one two three four five six again close the mouth inhale four one two three four hold the breath one two three four exhale out the mouth six count one two three four five six keep that breath going.
And now come back to a steady natural breath in and out through the nose just to come to comfortable steady breath matching your inhale with your exhale and noticing how much better you feel but let's relax our body even more.
Bring your awareness to your body notice your body and take a scan of your body all the way from the crown of your head to the tips of your toes and as you scan your body you notice any tension in your body when you notice any tension in your body send your breath to that tension.
Send your awareness to that tension and once you send your breath to that tension once you send your awareness to that tension your tension starts to dissolve into space because Because your mind knows what to do.
And your body knows what to do to relax.
Solved and dissolved,
All your tension fades away.
And your body feels heavier and heavier and heavier and heavier and heavier,
Deeper and deeper and deeper.
Each and every breath you take you relax even more and more.
Each and every breath you take you sink deeper and deeper and deeper still.
Because you deserve to relax,
Yes you do.
And you deserve to feel good.
Now let's relax our minds.
Just observe your thoughts,
Notice your thoughts,
Watch your thoughts.
Some people like to picture a movie screen and they see their thoughts on a movie screen.
Other people feel waves,
Waves on the shore forming and crashing.
And that's how they observe their thoughts,
As waves rolling in and rolling out.
However you like to observe your thoughts,
Just watch your thoughts,
Just see your thoughts.
Be the witness,
The observer.
And whatever picture you see,
Start to shrink that picture so small,
So small,
Till it's a tiny dot,
So small that it's a tiny dot and you just can't see it anymore.
And all you hear is the sound of my voice.
And all you have to do is breathe.
And as you listen to the sound of my voice,
And listen to the vibrations of my voice,
It allows you to relax even more and more.
It allows your conscious mind to fade away,
Your conscious mind to let go.
And as your conscious mind lets go,
Your unconscious mind will listen and hear everything you need to hear,
Because you deserve to relax.
Feel in your body sink deeper and deeper,
Heavier and heavier.
Whole body relaxes.
Steady breath,
Steady body,
Steady mind.
And as you're so relaxed,
I'll say an affirmation and you can listen to the affirmation or maybe you say this affirmation silently to yourself.
And the affirmation is,
I will remain calm and steady.
I will remain calm and steady.
I will remain calm and steady.
Maybe say this affirmation silently to yourself over and over again.
I'll give you some time.
I'll give you some time.
Now,
Allow this affirmation to settle deep inside your heart space.
Deep inside your heart,
Like you're planting a seed and allowing this affirmation to download like a computer program into your body.
And as you download it,
As you plant this seed,
It starts to expand every single muscle fiber,
Every single cell is programmed with this affirmation.
And throughout your day,
Throughout your week,
Throughout your month,
Throughout your year,
This affirmation will come back to you when you need it.
In times of stress,
In times of anxiety,
In times of worry,
I will remain calm and steady.
And you can remain here as long as you like,
Sitting here silently,
Staying here silently.
But if you'd like to come out of the meditation,
Slowly come out now.
Open your eyes.
Thank you so much for meditating with me today.
Have an amazing day.
Namaste.
