Meditation For Busy People

I have attached helpful sounds to utilize during this meditation to aid with relaxation.

Running Water Meditation Guide: https://www.youtube.com/watch?v=jkLRith2wcc

Jungle Noises: https://www.youtube.com/watch?v=dALG0blLy8o

Thunderstorm: https://www.youtube.com/watch?v=nDq6TstdEi8

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Let us begin this meditation with our eyes open.

Notice the things, people, and sounds around you.

Slowly begin focusing your attention on the rhythm of the noise in the environment and start to sync your breath.

Breathe in and out slowly and methodically as we begin this guided meditation.

Now slowly close your eyes, one at a time, still focusing on the rhythm of your breath.

As you sit with your eyes closed, be present in this moment. Begin to slowly tune out of the environment around you and pay attention to the thumping of your heartbeat as it alternates with your breath.

Let go of the things you need to do today, the things that are holding you back from relaxing.

Let your mind begin to wander as your body slips into a serene state of peace.

We will begin by taking a big deep breath, allowing your lungs to fill to their fullest capacity.

Inhale on a count of 4.

1,2,3,4.

Now hold your breath at the top of the inhale for a count of 3.

1,2,3.

Slowly begin to push the breath out of your lungs, closing your lips into a soft “O” shape for a count of 5.

1, 2, 3, 4, 5.

Begin this process again, slowly inhaling for a count of 4 remembering to hold the breath at the top for a count of 3.

1, 2, 3, 4.

1, 2, 3.

Release the air and begin picturing your exhale as if you are cooling off hot soup in your hands. Continue to form a soft “O” shape with your mouth and imagine a warm bowl of your favorite kind of soup. Picture using your exhale to begin cooling the soup focusing on a forceful, but controlled exhale.

Repeat this process three more times, each time focusing on the strong inhale with the held breath at the top and the controlled ehalation of breath, cooling your warm soup.

Now focus your attention on your body.

Muscle, by muscle.

Are you holding tension? Stress? Anxiety?

Focus on the areas in which your body is holding onto these negative feelings and we will begin slowly releasing these muscles.

Muscles by muscle, tighten and release, one by one. Focus on one muscle group at a time from your head to your toes.

Continue a slow rhythm of breathing as you do this and feel your heartbeat slow down with each movement.

Once your muscles feel light and tension free, return your focus to the meditation music/noise you have picked to accompany this meditation. If you chose to perform this meditation silently, focus on the stillness of your surroundings.

Allow your mind to wander as you listen to the calming noises and begin to picture yourself wherever your heart, body, and mind feel happiest.

With friends, family, on a warm sunny beach, in the mountains, wherever your happy place is.

Idle there for a moment or so and spend the remaining moments of this meditation basking in the calm state in which your body has entered.

As you begin to transition out of this meditation, thank your body and soul for the work it is doing and thank yourself for taking time out of your busy day to be kind to yourself.

Kindness to yourself and your body is important for self-care and self-love and allows us to acknowledge the good in our lives.

Be well and be happy.