9 Minute Chair Meditation with Soothing Female Voice

Victoria Chapman

0:00

Elearning

Description

This is a meditation I wrote and recorded for my mindfulness website, Morning Timbers. It is intended to be used as a guided meditation for working people to use as a break during their work day. The voice is purposely soft and pleasant sounding. A friendly female voice, but not too variant in tone, as the intention is to help induce relaxation. This content is copyright 2020 Victoria K. Chapman.

Language

English

Voice Age

Middle Aged (35-54)

Accents

North American (General)

Transcript

Note: Transcripts are generated using speech recognition software and may contain errors.
this meditation is intended to help you take a break from your work, reset your mind and relax. When you complete this meditation, I hope that you find yourself able to refocus and feel refreshed to continue your day. Start by finding a comfortable position in your chair. Sit with your shoulders back. Maybe even reclined a little if you're able to, so your chest is open and ready to breathe. Place your feet flat on the floor to ground yourself. When you were ready. Close your eyes. Start by breathing and deeply until your lungs feel pleasantly full. Hold for two seconds. Sen. Let your breath go, releasing all of the old air from your lungs. Do this again, breathing in for a count of four one to three four. Hold for two one to and breathe out for six. One to three for five six breathing again, one to three. Four. Hold one to release one to three. Sure, five six. Breathe in one to three for home, one to release one to three for five six. Keep breathing in this pattern for a moment longer. Now return toe a normal but even breath. Take a moment toe listen to the sounds around you. What do you hear? A fan Cars going by the sound of a dog barking the white noise of your computer. Open up your senses to take in all sounds, recognize the sound, acknowledge its presence and then release it. Spend another moment here, taking in the sounds, recognizing them, then releasing them like a stone you've picked up on the beach. You look at it, admire it a little. Then toss it away. Back into the water. No. Return your mind to your breath. There's no need to change your breath unless you are uncomfortable. Just feel it and acknowledge the beautiful job your body is doing at giving you oxygen. Thank your body for giving you the ability to breathe and be your body. Works hard for you and deserves your love. Thank you. Body No. Take a moment to focus on your heart center. This is the place in the center of your chest near your sternum. Take a breath in and feel the cool air coming into your lungs into that heart center. Then release that breath feeling your heart center. Warm up again with each breath in and each breath of hope. Imagine a glowing light coming from your heart center. What color is it? Is it a constant glow, or does it change with each breath? Play with your heart centers. Light for a moment as you follow your breath. Your heart center is where your love and compassion lives. Allow yourself to feel love on compassion with each breath. Love for yourself. Love for your friends and family. Love for the people you work with on a daily basis. Love for the people whose lives you affect. Three year work. You make a difference, whether in big ways or small. Let your love and compassion guide you as you continue through your day. No, return your breath to normal and focus on your feet. Wiggle your toes. Slowly move your ankles. Start to bend an unbending your knees. Slowly sit forward. Gently open your eyes. Take a moment toe. Look around the room. What looks different? Pause to reflect on how you feel As you continue your day. I hope you feel refreshed and refocused. Thank you for joining me. This meditation was brought to you by morning timbers. Reflections on mindfulness in daily life. For more reflections on mindfulness and mindfulness Resource is visit www dot morning timbers dot com.