27 Jul 2022 · 2 min
A short guided meditation (Meditation 3) from Hartmann Dot Academy aimed at centering and mindful breathing. The session opens with a safety/medical disclaimer, guides listeners through posture, three cleansing breaths, counted breaths, body-awareness cues, brief affirmations, and a gentle reorientation to finish.
Welcome to this guided meditation by the Hartmann Dot Academy to help you become more centered and mindful. This is meditation 3. At any time you can go back and listen to a replay of any of them. Before we begin this practice, please make sure you have consulted your doctor and are fully able to participate in this meditation exercise.
As we prepare to allow ourselves to.
Journey along this path, please make sure.
You are not driving and in a quiet space where you can relax your mind. Let's begin by finding a comfortable position and allowing our eyes to close. Take notice of your breath and breathe in slowly, taking three deep cleansing breaths. Inhale through the nose. Exhale through the mouth. As you breathe out, allow the thoughts of today to leave. With your breath. You start to feel deeply relaxed and more aware of your breathing coming in and going out. You can feel the weight of your body on the ground or your chair wherever your body is making contact with the earth. Noticing the smells around you as you move through your ears. Noticing any smells, you may close your eyes or keep them slightly open, allowing the spine to lift and the shoulders to soften. We are going to practice a few minutes of mindful breathing. Taking a deep breath in.
Hold and.
A long breath out. Allowing the breath to settle the body and quiet the mind. Feel your chest and tummy gently rise and fall with each breath. Now we're going to count a few breaths quietly. So on your next inhale, counting silently to yourself. 1, 2. And as you exhale, 1, 2. Now on the next breath, count again. 1, 2. On the exhale. 1, 2. Now continue your breath for a few more breaths. If you notice that your mind is staying on focus and wandering, just bring it back to the present. Bring it back to your breath. Sometimes feeling the air move through your nose or your chest, moving up with your inhale and exhale. Perhaps the passage of air through the nostrils or the movement of your chest as you inhale and exhale. Now with one more deep breath in, noticing any sensations or feelings in the body. I am courageous. I am healthy. I am strong. I am enough. I am happy. I am fulfilled. Okay, now change your focus from inward to outward. Breathe deeply a few times with long inhales and exhales. Gently moving your upper body, shoulders, arms, head, neck. Rub your hands together to create a tingling sensation and open your eyes. And when you're ready, return to your day.
Sam.
