Guided Meditation
Description
Vocal Characteristics
Language
EnglishVoice Age
Middle Aged (35-54)Accents
North African (General) North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
in today's meditation, we're going to center in our own body and breath. The purpose of this meditation is to help release any stress, anxiety or overwhelming feelings that we may be holding on to. For this meditation, sit upright in a comfortable seat, keeping your spine straight, your shoulders relaxed and your hands resting in your lap. To begin. We will start to take some deep breaths. Three counts in through your nose and three counts out through your notes. With each exhale, allow yourself to sink deeper into relax, ation and release any tension you're holding on to inhale to three and exhale to three. Inhale, Exhale, inhale. Exhale. Now we're going to extend our breathing. Four counts in Paula's four counts at the top four counts out and pause four counts at the bottom in your mind. You should count with me. Inhale, too. Three. Four. Pause to three four. Exhale to 34 Pause to 34 Inhale too three. Four. Pause to three four. Exhale to three. Four. Pause to 34 Inhale too three. Four. Pause to three four. Exhale to three four. Pause to 34 Inhale too three. Four. Pause to three four. Exhale to three four. Pause to 34 one more time. Inhale, too 34 Pause to three four. Exhale to three four. Pause to three four. Now allow yourself to let go of controlling your breathing and allow it to take on a natural rhythm. As you focus your attention on feeling your breath, feel the cool of each inhale entering your nostrils and the physical expansion of your lungs. Feel the warmth of each exhale as it leaves your nose at your body's natural rhythm. If your mind begins to wander away from your breath, gently bring your attention back to how the airfields on your inhale how your lungs expand, how the air feels on your exhale. Allow yourself to continue breathing naturally as we bring your attention to your body. Bring your attention to the top of your head and your forehead. Notice any tension and gently allow it to melt away. Now move to the left side of your face, your ear, your cheek and your jaw. Notice any tightness and gently allow it to release and float away. Move to the right side of your face, your ear, your cheek and your jaw notice any tightness and gently allow it to release and float away. Now move your attention down to your throat and your neck. Notice any tightness or clenching and feel as it releases and floats away. Now feel your chest, noticed any tension and feel as it softens and dissolves. Now your upper back and your shoulders notice anything you're holding on to and feel as it softens and releases moving into your mid back softening. Releasing your lower back softening. Releasing your stomach. Softening, melting. Releasing your pelvic area, gently releasing If you your hips, first your left, then you're right. Notice any tension and feel it. Melt away, moving to your upper legs, softening, releasing and your knees softening, releasing and your lower legs softening, releasing all of the tension floating away. Now your ankles. First the left than the right. Softening, releasing and your feet, the top of your feet, the bottom of your feet and your toes all softening and releasing. Allow your attention to return to your breath. Feel the cool of each inhale entering your nostrils and the physical expansion of your lungs. Feel the warmth of each. Exhale as it leaves your nose at your body's natural rhythm. If your mind begins to wander away from your breath, gently bring your attention back to how the air feels on your inhale. How your lungs expand, how the air feels on your exhale. Gently begin to bring your right hand to rest on the center of your chest and then place your left hand on top of your right. Feel your hands as your lungs expand on the inhale and contract on the exhale. When you are ready, gently begin to open your eyes and come back to the here and now, remembering that at any time you can pause and bring your hands to your heart just like this and feel the rhythm of your body and your breath.