Hi there my name is Manoj I’m a meditation teacher and co-founder of open and welcome to your 10-minute meditation practice today we’re going to focus on restfulness you can do this practice lying down i advise you to do that if you can or if you’re seated and you just want to rest for a little while go ahead and do that just make sure you’re comfortable so you’re potentially leaning against something your feet are grounded or you can sit and just ask yourself is this the most relaxed.
And comfortable i can be so as you go ahead and do that I’ll invite you to join me in taking a few deep breaths together so when you’re ready from your nose breathe deeply all the way into your belly and your back and then as you open your mouth and exhale let out a gentle sigh this engages the vagal vague nerve and tells our body that it’s okay to rest do that again breathe in both nostrils and then open your mouth exhale again side out gently do that one more time full deep breath in mouth open side out and then relax your shoulders relax your jaw as you begin to settle into your body you can close your eyes if you wish to close your eyes and keep them open if that feels more comfortable for you what.
I’ll instruct you to do in this practice is to gently bring your awareness to certain parts of your body using your breath so begin by bringing your full awareness to the crown of your head as you breathe in become aware of the crown of your head and as you breathe out gently let go of that area relax the area do that again breathing in become aware of the crown of your head and breathing out let that area go breathing in become aware of your forehead breathing out let that part of your body go breathing in become aware of the space underneath your eyes breathing out let that go and breathing in become aware of your jaw as you breathe out let that go breathing in become aware of your tongue breathing out relax.
The tongue breathing in become aware of the back of your head breathing out let that go breathing in awareness of the neck breathing out completely soften breathing in become aware of the shoulders breathing out let it go breathing in awareness of your back breathing out relax the back breathing in awareness of your chest breathing out release and soften breathing in awareness of your arms and on the out breath release and relax the arms breathing in awareness of your hands breathing out soften let them go breathing in noticing the belly breathing out unclench and soften the belly breathing in become aware of your hips breathing out unclench and release breathing in become aware of your seat breathing out completely relaxed breathing in become aware of your legs breathing out release the legs breathing in become aware of your feet and breathing out let them go and finally take a breath in becoming aware of the whole body breathing out unwinding any tension breathing in awareness of the whole body and breathing out letting it go you can stay here in a rested space for as long as you need thank you for joining me today.
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