Cheryl McColganFounder, Heal Nourish Grow LLC · Events, Content and Marketing, Podcast Host.

30 Day Wellness Challenge: 2 Minute Guided Meditation

30 Dec 2018 · 3 min

Watch on YouTube

3:11

In this short video, Cheryl McColgan, founder of Heal, Nourish, Grow, leads a 2‑minute guided meditation that is part of a 30‑day wellness challenge. She instructs listeners to settle into a seated position, place the right hand over the left, and focus on natural nasal breathing. The practice emphasizes awareness of the hands, the sensation of warmth, and the connection between the hands and the body. When thoughts arise, listeners are prompted to acknowledge them without judgment and gently return attention to the breath and hand sensations. The session concludes with a few deep breaths, opening the eyes, and an invitation to contact Cheryl with any questions.

Chapters

Cheryl McColgan, founder of Heal, Nourish, Grow. This week's wellness challenge meditation is a simple 2-minute meditation. This video is simply for the meditation. You've already had the explanation before, so begin to get settled in your seat as you know what's coming. Place your right hand over your left in your lap or on top of your legs, and we'll begin. Start breathing in and out through your nose and find a rhythm that's natural and easy for you. As you begin to settle into your breath, bring your awareness to your hands. Notice how your right hand is sitting on top of the left. Feel the connection there. And as you breathe in and out through your nose, notice the connection of your left hand to your body. If any thoughts come into your awareness, acknowledge them and then simply bring your focus back to your breath and back to your hands. Start to feel a warmness in your hands as you breathe in and out through your nose. Notice any physical sensations in your hands as they connect one to the other. If you happen to find yourself in thought, refocusing your breath Deeply in and out through your nose and refocus awareness on your hands, the connection, the feelings, the sensations. Final couple deep breaths in and out through your nose. Gently start to open your eyes. That's the end of your day's 2-minute meditation. Thank you for joining us on the 30 Days of Wellness Challenge, and please be sure to contact me with any questions you may have.