11-Minute Guided Meditation for Serenity and Balance

Transcript

Speaker 1 0:00

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 6:46

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 8:55

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 .