In this short 5–10 minute guided meditation recorded in the desert of Yuma, Arizona, the instructor invites listeners to find a comfortable seated or lying position and begin a calming practice centered on the Ujjayi breath. The breath is structured with a 5‑second inhale, 5‑second hold, 5‑second exhale, and 5‑second hold, creating a rhythmic, oxygen‑rich flow. As participants maintain this pattern, they are directed to focus attention on the Ajna (third eye) chakra, noting possible sensations such as a tingling at the tip of the nose and an outward radiating energy. The practice emphasizes mindful observation of thoughts—acknowledging and releasing them—while the breath serves as the anchor for a quiet, peaceful mind. The session concludes with a gentle return to ordinary awareness, encouraging listeners to open their eyes and carry the calm into the rest of their day.
Chapters
Hello, good morning everybody. Um, I'm here today in the desert in Yuma, Arizona, and I'm gonna do a meditation so you can join with me. All right, taking a deep inhale, find yourself beginning to relax and come to a comfortable seat, or if you want to lie down, that is okay as well. Whatever feels comfortable to you. A like to sit. We're just gonna do a short meditation, maybe 5 to 10 minutes, not anything really heavy. So lengthening your spine, relaxing your shoulders, letting your eyes softly close, taking a deep inhale and a deep exhale. And you want your breath to come in and out through your nose. Deep inhale. Deep exhale. Inhale. Exhale. And as you inhale, feel the breath come in through the nose and then out through the nose, through the back of the throat. And this is called Ujjayi breath. It means victorious. So breathe in. And breathe out. Now we're gonna focus on lengthening that breath so that it is a count of 5 nice slow, and then 5 nice slow out. So deep inhale. Exhale. Inhale. Exhale. And now in between the inhale and the exhale, we're going to add a 5-second pause. So we're going to breathe in. We're going to hold. We're going to exhale. We're gonna hold. Inhale. Hold. Exhale. Good. Hold at the bottom. Inhale. Hold at the top. Exhale. Hold at the bottom. And as you continue to breathe in and out through the nose, you're pulling in so much more oxygen than you normally do in your day. So you may start to feel your third eye start to engage and create an energy area moving out through the body, and that's totally normal. You might feel a tingle at the end of your nose. And that's totally normal. Just continue the breath. Hold. Exhale. Inhale. Exhale. And so our meditation practice becomes almost a pranayama practice as well. So we're breathing, focusing on the breath. Deep breath all the way, filling up the whole lungs. Deep inhale. Deep exhale. And when the breath becomes our focus, it's easier to clear the mind of thoughts. So if anything comes into your mind during this time, just allow it to be acknowledged and then released. Acknowledge and then release. During this time, we're allowing ourselves to just calm and focus on the breath. Quiet and peaceful minds. Allowing your total focus to be on the breath, feeling the energy radiate out of your Ajna chakra, the third eye. Remembering to keep that breath. 5 on the inhale, hold for 5. 5 on the exhale, hold for 5. And when you're ready, slowly begin to let your awareness come back into the space, maybe opening your eyes. Well, I hope that you felt really great during that meditation pranayama practice, and maybe I'll do some more. Have a wonderful day!
