Good evening,
Everyone,
And welcome to Brain Break,
A guided meditation for beginners.
Begin to find a comfortable sitting position or maybe lying down on your bed.
Just settle into your sacred space where you won't be disturbed nor distracted.
And as you allow the external noises from your room or wherever you are to slowly fade into the background as you allow yourself to arrive.
And let's take a deep breath in and a slow even breath out.
On the inhale,
We pull the breath all the way down towards our belly and we hold it there.
And exhale,
Gently release the breath out through the nose.
With each flow of the breath as you take it in,
Imagine this life force we call prana enter you.
And with the outflow of the breath as you release,
Imagine the same life force leave you with a feeling of lightness.
Notice the pleasant flow of energetic exchange,
The inflow of breath as the universe nourishes you.
The outflow carries with it what no longer serves you.
Begin to gently place both hands on your chest,
Allowing them to relax into your heart space.
Notice the weight of your palms on your chest.
Feel the warmth they bring towards that area of your body.
And just breathe into your heart space.
Feel the expansiveness as the prana smoothly flows in and out of you.
And no matter how the day was like for you,
Allow yourself to arrive,
To allow your mind to sink into your body,
Your breathing body.
With this gesture of your hands on your heart,
Feel the pranic energy flow through your hands as you send loving kindness towards yourself.
All the gifts and goodness from the universe flow through your hands and into your heart center.
With each in-breath,
Notice how you are able to fill yourself up with love and compassion.
And with every out-breath,
You allow yourself to be unburdened by the weight of the world.
Practicing loving kindness means we apply to ourselves first.
So we consciously fill our cup with things that lift our spirit and energize our body.
And then we fill that a little bit more until we're overflowing.
And then we can joyfully give to everyone else from the overflow.
And you give from your saucer the excess from your cup.
We fill our cup and give from our saucer.
So when we inhale,
We send three loving breaths to ourselves,
Silently saying,
Three for me.
And when we exhale out,
We simply keep most of the love within us and silently say,
One for you,
To whoever you want to focus giving back to.
Maybe it's someone or something in your life that demands your attention,
Time,
Patience and energy.
And so let's do that together.
Inhale in one,
Two,
Three.
Exhale in three,
Two,
One.
Inhale three for me.
Exhale one for you.
Exhale three for me.
Exhale one for you.
Keep the sacred energy flowing.
Keeping the intention of giving more to yourself.
Ined in our cup.
And we add a little bit more,
Especially if we are overwhelmed,
When we find ourselves giving so much yet receiving so little.
Deep breath in,
Silently saying,
10 loving breaths for me.
Deep breath out,
Silently saying,
None for you.
Inhale,
10 for me.
Exhale,
None for you.
Inhale 10 loving breaths for me.
Exhale,
Nothing for you.
Continue to do this.
We fill our cup first and we serve from our saucer when we are able.
Exhale the unconditional nourishing energy of the universe,
That unconditional love like a mother or a father gives to their child.
You are so loved,
You are so worthy,
There is nothing you need to do to earn this love from the divine.
Simply by being here,
Existing,
Standing in all your glory and divinity,
You are more than enough.
There are a million possibilities,
Yet here you are.
Recognize your power to move mountains in your life.
You are a child of the stars.
Keep coming back to this gesture with your heart on your hands and know that at any time you can access this moment.
And when we are ready to give from our saucer the overflow of our love,
Patience,
Time and creativity,
We then use our hands to give back out to others.
And so let's do this together.
Inhale with our hands to our heart saying 3 for me.
Inhale bring your hands out,
Palms facing out as a gesture of kindness,
Silently saying 3 for you.
Inhale bring the hands back to our heart space,
Silently saying 3 for me.
Inhale release the energy from the heart through your palms going outwards,
3 for you.
Inhale 3 for me.
Inhale 3 for you.
And feeling that you have more to give,
Inhale 3 for me,
Exhale 5 for you.
Inhale 3 loving breaths for me,
Exhale 5 loving breaths for you.
Keep going,
Whatever number of breaths you choose to receive and give as you continue to feel this loving exchange of energy.
And then bring the hands gently down towards the side and for the last time we take a deep breath in and a slow even breath out.
Feel the lightness,
The love and the strength that you hold at this moment in time.
Thank you for allowing me to be your guide in this journey and sharing your brain break practice with me.
You are all set to close your day and that you have a good night's rest.
In light and love my soul honors your soul.
Namaste.
