This is a guided meditation podcast episode (Meditation 1) from hartman.academy, created July 15, 2022 and uploaded by Healthy Mindset App Coach AI. Multiple speakers guide listeners through safety instructions (consult a doctor; do not drive), breathing exercises (three deep cleansing breaths, inhale through nose, exhale through mouth, hold), a detailed body-scan (top of head down through eyes, nose, ears, neck, shoulders, and whole body), focused auditory awareness, visualization of light with each inhale/exhale, and brief affirmative phrases ("You are healthy. You are strong. You are enough."). The transcript contains some repeated lines and short cues.
Chapters
Welcome to this guided meditation by the hartman.academy to help you become more centered and mindful. This is meditation 1.
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 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 your eyes to close.
Take notice of your breath and breathe in slowly, taking three deep cleansing breaths. Inhale through the nose.
Hold.
Exhale through the mouth.
Do this three times.
As you breathe out, allow the thoughts.
Of today to leave.
With each breath you start to feel.
Deeply relaxed and more aware of your.
Breathing coming in.
Going out.
Now take a large breath all the.
Way in, pulling in as much air.
As you can and then just let it go.
Now I'd like for you to focus.
On the sensations at the top of your head.
Just notice how the very top of your head feels. Let your focus move down to your eyes. Notice how your eyes feel. Ask them to relax.
Any small eye movements you notice allow for you to feel calm.
Notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now? Let your focus move to your nose, feeling the slight sensations of the air moving in and moving out with your breath. When you breathe in, imagine that you are being filled with light and air. And when you breathe out, imagine that your body feels light and deeply relaxed.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single, single noise. When you hear sounds in your ears, they're acting as little waves of relaxation.
Taking you even deeper.
Notice the sound of my voice and.
How soothing it is.
From here forward, you can only hear.
My voice guiding you.
All other sounds pass, passing through only.
Take you deeper into a state of healing.
And move your focus down to your neck and your shoulders and if.
There is any tension along the way.
Just ask it to release.
Move your attention to each part of.
Your body one by one and feel them. Let your whole body feel relaxed and peaceful.
You are courageous.
You are healthy. You are strong. You are enough. You are happy.
You are flattering, fulfilled.
As we now breathe in, we change.
Our focus from inward to outward.
Breathe deeply a few times.
Long inhales and exhales.
Gently move your.
Upper body, shoulders and arms, neck and head. Rub your hands together to create a tingling sensation. And now open your eyes. Ra.
