Mindful Meditation 3

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications. Healthy Mindset Course Meditation and Goal Setting Technique for the Athlete and Workplace Athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast Podcast. Here's your host, Mike Hartman.

Welcome to this guided meditation by the hartman.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 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're 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. Fill 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 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. 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 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.

We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcasts. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well.