Welcome to this guided meditation.
My name is yogi Brian find your comfortable spot your comfortable space Either sitting down or laying down on your back either way find your comfortable spot Allow the eyes to close And all you have to do is breathe all you have to do is breathe Clearing away any to-do lists for your meditation today and clearing away any expectations All you have to do is follow the instructions all you have to do is listen to my voice Breathing your natural breath Noticing the inhale and the exhale Bringing awareness to the breath Nothing to do or control just breathe Telling yourself to relax Saying I will relax Giving yourself permission to relax Noticing the breath smoothing out slowing down And noticing each and every breath you take your body relaxes even more and more Each and every breath you take the body floods with relaxation Each and every breath you take you sink deeper and deeper into a relaxed state Whole body starts to relax now whole body starts to relax Tips of the toes start to relax the feet the ankles the legs into the waist into the torso tips of the fingers hands wrists up the arms up to the chest around the back shoulders relax the back of the throat relaxes back of the neck back of the head the entire face starts to relax eyelids start to relax eyelids are sinking deeper and deeper eyelids are so heavy it's hard to open your eyelids now whole body relaxes each and every breath you take you sink deeper and deeper into a relaxed state giving yourself permission to relax embracing and surrendering to the present moment any sounds you hear relaxes you even more and more fill that wave of relaxation throughout the body allowing your thoughts to just be surrendering to the thoughts watching the thoughts be the observer be the witness allow the thoughts to come and go nothing to do or control with the thoughts Not yet,
But in just a moment.
You'll breathe in and then hold your breath,
Breath retention.
And you'll exhale,
Releasing all your tension.
Not yet,
But in just a moment.
I'm going to count from 10 down to 1.
You'll take a nice deep breath.
You'll relax even deeper.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep inhale.
Hold your breath.
Hold your breath here.
Exhale,
Sigh it out.
Let everything go.
Again,
Inhale deeply through the nose.
Hold your breath.
Exhale,
Sigh it out.
Let everything go.
One more time.
Inhale deeply through the nose.
Hold the breath.
Exhale,
Sigh it out.
Let everything go in your body.
All the tension fades away.
All the stress,
All the worry,
All the anxiety fades away.
Allowing your breath to return to its natural breath.
Noticing the calm in the body.
Telling yourself,
I will remain calm and steady today.
I will remain calm and steady today.
I will remain calm and steady today.
Allow that mantra to sink into your heart,
Into the heart space.
Just like a computer program downloads in the heart space.
You'll be able to come back to that today.
That steadiness,
That calmness in each and everything you do.
Thank you so much for meditating with me today.
Hope you have a wonderful day.
Namaste.
