6 Jul 2022 · 1 min
A short guided meditation podcast ("Mindful Meditation 3") led by Lisa with other speakers from hartman.academy. The excerpt includes an introductory safety notice, paced breathing instructions (three deep cleansing breaths and repeated cycles), invitations to observe breath/body/mind without judgment, and a brief self-care affirmation.
Hello, I am Lisa and welcome to this mindful meditation by the hartman.academy to help you become more centered and mindful. Before we begin this practice, please make sure you have consulted your doctor and are fully able to participate in this meditation exercise. Also, if you are driving, please pull over before you begin. Let's begin the mindful meditation journey together. Take notice of your breath and breathe in slowly, taking three deep cleansing breaths. Inhale through the nose, hold.
Exhale through the mouth. As you breathe out. Allow the thoughts of today to leave with each breath. Do this three more times, breathing in.
And out.
Breathing in.
And out.
You start to feel deeply relaxed and more aware of your breathing coming in and going out. Let us begin by becoming an observer of your breath, your body, your mind, your energy. Without doing anything to change or to control, but simply watching, witnessing there is no place to reach, no goal to accomplish. All you are doing is being with yourself. Notice your breath, how it feels as you inhale and as you exhale. Allow the breath to nourish you and provide for you. Now breathing into that energy, into that feeling, feeling. Taking a deep breath in saying, I am capable of taking care of myself. I am capable of facing this day, holding the breath for just a few.
Moments.
And letting it all go with a big sigh. Whatever you are experiencing, have been experiencing. That too shall pass. And with this belief, holding that belief close to your heart, you are ready to embrace this day in your breath. You remember, I am improving myself on a daily basis. I have the power to change the direction of my life. I take care of myself with mindfulness, integrity. I am naturally confident and successful. I continue to grow because I believe in myself. I am courageous, I am healthy. I am strong. I am enough. I am happy, I am fulfilled. I am am loved. Okay, now change your focus from inward to outward. Breathing in deeply, long inhales and exhales. Gently moving your upper body, shoulders, arms and neck, rubbing your hands together to create a tingling sensation. Open your eyes and enjoy the rest of your day. Namaste.
