11-Minute Guided Meditation for Serenity and Balance

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Transcript

Speaker 1: 0:23

Hey there, this is an 11-minute meditation for calm and re-centering. Take a moment to find a comfortable position, whether you're sitting, standing or lying down, and, if you're able and if it feels comfortable, close your eyes and, if not, simply soften your gaze. Take a deep breath in through your nose and let it out slowly through your mouth and let it out slowly through your mouth. Let this moment be your pause, a chance to reset, an invitation to recenter. And before we begin, I'd like you to take a moment of gratitude for you. What's one thing in this moment that you can truly connect to feeling grateful for about you? It's so very important to acknowledge who we are and the beauty that resides within all of us. When you're ready, draw your awareness to your feet. If you're standing, notice how they're rooted to the ground. If you're lying down, notice how they're resting gently. Take a moment to embody the idea that you are completely supported in this moment, that the ground or the surface where you lie or stand is holding you steady the ground and your seat, all that is supporting you right now, including your breath. They don't discriminate. They simply are always there supporting you. Take a moment to acknowledge that, to embody the gratitude and to allow it to connect you even more deeply to this present moment. Just noticing how supported you are in this moment, without effort, as you continue to breathe, let your shoulders relax and soften, feel the tension gently melting away, allow your arms to rest naturally and unclench your jaw. Relax your face, breathe into your body, breathe in. Draw your awareness now to the crown of your head and imagine a string gently pulling you upwards, elongating your spine, lengthening your vertebrae, creating space for breath and for ease. Feel your energy start to circulate more freely through this newfound created space. Focusing now on your breath, inhale slowly through your nose, feeling the air entering your lungs and hold it gently for a moment, and exhale through your mouth, releasing any tension. Let's do that together. Let's do that together, inhaling on one, two, three Hold, and exhaling on one, two and three. Feel your breath as it flows in and out, just noticing the rise and fall of your chest and the beautiful rhythm of your breathing, your life force. Breath With each exhale. Let go of anything that doesn't serve you, allowing the stress or worry or distractions simply to dissolve, dissolving into thin air. Simply to dissolve, dissolving into thin air, leaving your body lighter and freer and grounded and strong.

Speaker 1: 7:09

With each inhale, imagine drawing in calmness, clarity and ease. If your mind begins to wander, that's okay, just gently guide your attention back to your breath. Picture yourself standing in the middle of a peaceful space. Maybe it's a forest, a beach, a cloud, a quiet room, a snowy lake, a wide open beach. Whatever it is. Imagine yourself standing there and in this space, imagine a warm light surrounding you. This light represents your center, your inner calm. Feel it radiating, gently grounding you, connecting you to this moment. As you continue to breathe, let this light grow stronger, filling every corner of your body with a sense of balance and peace.

Speaker 1: 9:18

If you feel scattered, imagine gently gathering the pieces of yourself that you want to carry with you, all the thoughts and energy, bringing them back to this calm center. Take one more deep breath in and slowly release it. Begin to wiggle your fingers and toes, bringing your awareness back to your physical body. Notice the sense of calm and stillness that you've cultivated. When you're ready, open your eyes or lift your gaze, put your hand on your heart or maybe draw your hands together, whatever feels right. Maybe you want to stand up. Take one more deep breath, connecting to the feeling of presence. You can carry the sense of calm and connection with you as you move through your day. You've just gifted yourself this time to reset and recenter and remember. This feeling is always here for you. To return to Namaste, my friends.