WEBVTT 00:00:05.610 --> 00:00:09.269 Welcome to this guided meditation that will bring 00:00:09.269 --> 00:00:13.490 you into a state of deep relaxation and heightened 00:00:13.490 --> 00:00:17.910 self -awareness. This practice will guide you 00:00:17.910 --> 00:00:21.469 through a soothing process of mindful breathing 00:00:21.469 --> 00:00:25.670 and body awareness helping you to release tension 00:00:25.670 --> 00:00:32.700 and find a sense of peace within yourself. Remember 00:00:32.700 --> 00:00:36.899 that meditation is a personal experience. Allow 00:00:36.899 --> 00:00:40.560 yourself to be comfortable and adjust the guidance 00:00:40.560 --> 00:00:44.280 to suit your needs. There is no right way or 00:00:44.280 --> 00:00:47.840 wrong way to experience these moments. What matters 00:00:47.840 --> 00:00:51.600 most is your willingness to engage and be present 00:00:51.600 --> 00:01:03.859 in this practice. Laying position perhaps on 00:01:03.859 --> 00:01:07.239 a mat or a soft surface that supports your body 00:01:07.239 --> 00:01:12.340 with ease Adjust yourself as needed to ensure 00:01:12.340 --> 00:01:16.140 your comfort allowing your limbs to be loose 00:01:16.140 --> 00:01:22.700 and relaxed Once you're settled gently close 00:01:22.700 --> 00:01:32.920 your eyes Take a moment to connect with the space 00:01:32.920 --> 00:01:38.140 around you Feel the ground beneath you the air 00:01:38.140 --> 00:01:41.719 touching your skin the gentle rhythm of your 00:01:41.719 --> 00:01:49.439 breath This is a time for you a period of calm 00:01:49.439 --> 00:02:00.480 in your day As you lie there With your eyes softly 00:02:00.480 --> 00:02:05.340 closed, allow yourself to go to echo of any immediate 00:02:05.340 --> 00:02:09.159 thoughts or concerns. This is a space where you 00:02:09.159 --> 00:02:12.319 can be free from the demands of your daily life. 00:02:13.300 --> 00:02:27.469 A moment to just simply be. Inhale deeply. allowing 00:02:27.469 --> 00:02:31.650 the air to travel through your nostrils, feeling 00:02:31.650 --> 00:02:35.650 its journey as it fills your lungs and expands 00:02:35.650 --> 00:02:40.990 your chest. With this breath, invite calmness 00:02:40.990 --> 00:02:46.330 into your body. And as you exhale slowly, sense 00:02:46.330 --> 00:02:50.330 the release of each breath, the gentle unwinding 00:02:50.330 --> 00:02:54.270 of tension, the relaxation it brings to your 00:02:54.270 --> 00:03:04.550 entire being. Inhale again, this time a little 00:03:04.550 --> 00:03:09.189 slower, more deliberate. Notice the coolness 00:03:09.189 --> 00:03:13.449 of the air as it enters your nose, the way it 00:03:13.449 --> 00:03:16.710 feels as it travels down your throat, filling 00:03:16.710 --> 00:03:22.569 your lungs. This breath is a gift of life, refreshing 00:03:22.569 --> 00:03:30.479 and renewing. Exhale gently. imagining a wave 00:03:30.479 --> 00:03:34.520 of calm rushing over you moving from the top 00:03:34.520 --> 00:03:40.219 of your head down to the tips of your toes feel 00:03:40.219 --> 00:03:45.659 this wave smoothing out any stress leaving tranquility 00:03:45.659 --> 00:03:55.139 in its wake once more, breathe in deeply consciously 00:03:55.139 --> 00:03:59.800 filling your body with fresh, clean air Feel 00:03:59.800 --> 00:04:03.840 this air reaching parts of you that seldom touched 00:04:03.840 --> 00:04:12.479 bringing vitality and new energy As you exhale 00:04:12.479 --> 00:04:16.040 let go of any lingering thoughts or distractions 00:04:29.199 --> 00:04:32.420 Allow yourself to focus solely on the rhythm 00:04:32.420 --> 00:04:37.259 of your breath. The simple yet profound act of 00:04:37.259 --> 00:04:45.000 inhaling and exhaling. With each breath, imagine 00:04:45.000 --> 00:04:49.259 your body becoming lighter. As if each inhale 00:04:49.259 --> 00:04:53.040 lifts you and each exhale releases a weight that 00:04:53.040 --> 00:04:57.839 you've been carrying. Your mind becomes clearer. 00:04:58.040 --> 00:05:02.420 with each breath like a sky clearing after a 00:05:02.420 --> 00:05:09.000 storm. Notice the natural pause between each 00:05:09.000 --> 00:05:14.120 breath. It's a moment of complete stillness. 00:05:15.720 --> 00:05:20.920 And these pauses find a sense of peace, a quiet 00:05:20.920 --> 00:05:24.519 space where you are completely present in the 00:05:24.519 --> 00:05:39.899 here and now. you to breathe in this intentional, 00:05:40.579 --> 00:05:44.779 mindful way, allowing your breath to guide you 00:05:44.779 --> 00:05:49.120 deeper into a state of relaxation and peace. 00:05:51.819 --> 00:05:55.860 Each breath is an anchor, keeping you connected 00:05:55.860 --> 00:05:59.660 to this moment, to your inner self and to the 00:05:59.660 --> 00:06:14.759 journey of relaxation you are on. your breathing 00:06:14.759 --> 00:06:19.600 to return to its normal pace. Feel the breath 00:06:19.600 --> 00:06:24.680 as it flows in and out. Notice the rise and fall 00:06:24.680 --> 00:06:28.879 of your chest, the natural rhythm of your own 00:06:28.879 --> 00:06:39.740 body. As you sit here fully relaxed, your mind 00:06:39.740 --> 00:06:44.430 is calm, your body is at ease. In this state 00:06:44.430 --> 00:06:48.709 of relaxation, you are prepared to embark on 00:06:48.709 --> 00:06:58.410 the journey of the body scan. Remember, there 00:06:58.410 --> 00:07:03.110 is no rush. You are here in this moment, peaceful 00:07:03.110 --> 00:07:08.689 and calm. Enjoy this tranquility as you prepare 00:07:08.689 --> 00:07:25.980 to transition into the body scan phase. Begin 00:07:25.980 --> 00:07:29.379 by directing your attention to the sensations 00:07:29.379 --> 00:07:35.060 at the top of your head. Take a moment to really 00:07:35.060 --> 00:07:39.939 tune into this area. You might notice a variety 00:07:39.939 --> 00:07:43.800 of sensations. It could be a subtle pressure, 00:07:44.860 --> 00:07:49.959 a sense of warmth, or perhaps a feeling of coolness. 00:07:51.240 --> 00:07:55.819 Each sensation is a part of your current experience 00:07:55.819 --> 00:08:07.240 and there's no need to judge or change it. As 00:08:07.240 --> 00:08:11.139 you focus here, visualize any tension in the 00:08:11.139 --> 00:08:17.379 area beginning to dissolve. Imagine a warm, soothing 00:08:17.379 --> 00:08:21.480 light gently resting on the top of your head. 00:08:22.220 --> 00:08:25.579 This light carries with it a sense of peace and 00:08:25.579 --> 00:08:30.000 relaxation With each breath envision this light 00:08:30.000 --> 00:08:34.480 becoming warmer more radiant melting away any 00:08:34.480 --> 00:08:45.240 tension or tightness Feel this area becoming 00:08:45.240 --> 00:08:49.720 looser more relaxed as if a weight is being lifted 00:08:50.860 --> 00:08:55.019 If your mind wanders, gently bring it back to 00:08:55.019 --> 00:08:59.860 your attention of the top of your head, reconnecting 00:08:59.860 --> 00:09:08.419 with your senses there. Shift your awareness 00:09:08.419 --> 00:09:13.840 now to your forehead. Observe the sensation of 00:09:13.840 --> 00:09:18.679 your skin in this area, particularly the space 00:09:18.679 --> 00:09:23.500 between your eyebrows. This area can hold a lot 00:09:23.500 --> 00:09:27.960 of tension, so take a moment to really tune into 00:09:27.960 --> 00:09:48.679 any sensations you're experiencing here. Is there 00:09:48.679 --> 00:09:53.049 tightness? Pressure? or are you holding any stress 00:09:53.049 --> 00:09:58.990 in this area? Imagine this tension slowly dissolving, 00:09:59.330 --> 00:10:05.929 leaving your forehead smooth and relaxed. Visualize 00:10:05.929 --> 00:10:10.450 a sense of softness beginning to spread in this 00:10:10.450 --> 00:10:15.929 area, smoothing out any furrows or any lines, 00:10:16.629 --> 00:10:27.450 bringing a feeling of tranquility. Now gently 00:10:27.450 --> 00:10:30.809 bring your attention to your eyes. They work 00:10:30.809 --> 00:10:34.730 hard for you all day, consistently moving and 00:10:34.730 --> 00:10:39.549 focusing. Notice if there's any strain or tiredness 00:10:39.549 --> 00:10:49.070 in or around the area of your eyes. Imagine your 00:10:49.070 --> 00:10:53.750 eyes resting comfortably in their sockets, feeling 00:10:53.750 --> 00:11:00.059 soothed and calm. Visualize a gentle wave of 00:11:00.059 --> 00:11:06.340 relaxation washing over them, easing any strain. 00:11:10.059 --> 00:11:14.399 Feel your eyelids becoming heavier, your eyes 00:11:14.399 --> 00:11:18.059 sinking deeper into a state of restful calm. 00:11:28.169 --> 00:11:33.870 Focus to your ears now. Become aware of any sounds 00:11:33.870 --> 00:11:38.090 in the environment. It could be the distant hum 00:11:38.090 --> 00:11:43.889 of traffic, the gentle rustle of leaves, or the 00:11:43.889 --> 00:11:53.389 subtle sound of your own breathing. Allow these 00:11:53.389 --> 00:11:57.029 sounds to be part of your meditation experience. 00:11:57.340 --> 00:12:04.279 without any judgment or reaction. They are not 00:12:04.279 --> 00:12:08.399 distractions, but rather a reminder of the world 00:12:08.399 --> 00:12:13.019 around you, grounding you in this present moment. 00:12:22.399 --> 00:12:26.870 Concentrate on your nose now. particularly the 00:12:26.870 --> 00:12:32.509 sensation of air moving in and out as you breathe. 00:12:34.870 --> 00:12:38.970 Feel the air cool and refreshing as it enters 00:12:38.970 --> 00:12:44.190 your nostrils and notice the warmth as it exits. 00:12:46.330 --> 00:12:50.210 This natural cycle of breath is a reminder of 00:12:50.210 --> 00:12:53.909 the constant rhythm of life, a process that goes 00:12:53.909 --> 00:13:06.379 on effortlessly sustaining you. Now finally, 00:13:06.860 --> 00:13:11.679 turn your attention to your mouth and jaw. Many 00:13:11.679 --> 00:13:14.720 people hold tension in their jaw without realizing 00:13:14.720 --> 00:13:20.440 it. Notice any tension or tightness in this area. 00:13:22.019 --> 00:13:26.370 Then consciously, Allow these areas to relax. 00:13:30.490 --> 00:13:36.210 Feel your jaw unclenching, your lips softening, 00:13:36.710 --> 00:13:48.110 and any tightness melting away from you. Allow 00:13:48.110 --> 00:13:52.529 a small space between your teeth to ensure that 00:13:52.529 --> 00:14:00.370 your jaw is truly relaxed. As you do this, you 00:14:00.370 --> 00:14:04.750 may notice a wave of relaxation spreading across 00:14:04.750 --> 00:14:09.110 your entire face, a sign that you're delving 00:14:09.110 --> 00:14:29.559 deeper into a state of total. Now gently focus 00:14:29.559 --> 00:14:34.779 your attention on your neck and shoulders. These 00:14:34.779 --> 00:14:38.399 areas are common places where stress and tension 00:14:38.399 --> 00:14:43.460 accumulate. Sense the weight of your shoulders. 00:14:45.039 --> 00:14:52.980 Do they feel heavy or do they feel tight? As 00:14:52.980 --> 00:14:56.320 you bring your awareness here, Visualize any 00:14:56.320 --> 00:15:00.340 burden or tension stored in these muscles, releasing. 00:15:03.700 --> 00:15:07.620 Imagine a warm sensation enveloping your neck 00:15:07.620 --> 00:15:13.019 and shoulders, soothing any tightness, softening 00:15:13.019 --> 00:15:23.820 each muscle. With each exhale, feel your shoulders 00:15:23.820 --> 00:15:27.779 dropping. a little more, as if a weight is being 00:15:27.779 --> 00:15:33.340 lifted off of them. Allow gravity to help you 00:15:33.340 --> 00:15:38.659 here, letting your shoulders sink down and back, 00:15:39.240 --> 00:15:51.840 finding a natural, relaxed position. Take a moment 00:15:51.840 --> 00:15:56.370 to notice how your neck feels. Is there any stiffness 00:15:56.370 --> 00:16:01.870 or discomfort? Gently tilt your head from side 00:16:01.870 --> 00:16:08.750 to side, forward and back, releasing any tension. 00:16:20.490 --> 00:16:24.210 Visualize the muscles in your neck lengthening 00:16:24.330 --> 00:16:29.509 relaxation and relaxating, creating space between 00:16:29.509 --> 00:16:34.250 each vertebrae. This area supports your head 00:16:34.250 --> 00:16:38.710 all day. So give it the care and relaxation that 00:16:38.710 --> 00:16:49.370 it deserves. Now bring your awareness down to 00:16:49.370 --> 00:16:54.450 your arms. Feel them resting by your side. or 00:16:54.450 --> 00:17:01.070 on your lap, heavy with relaxation. Notice this 00:17:01.070 --> 00:17:06.990 sensation in each arm, starting from the broad 00:17:06.990 --> 00:17:11.069 muscles of your shoulder down to the elbows, 00:17:11.789 --> 00:17:20.490 your forearms, and wrists. Observe any sensations 00:17:20.490 --> 00:17:25.099 you might feel. It could be warmth, A tingling 00:17:25.099 --> 00:17:29.700 sensation or perhaps a feeling of heaviness. 00:17:31.119 --> 00:17:35.079 These sensations are a sign of your body relaxing 00:17:35.079 --> 00:17:49.420 and letting go of tension. Pay special attention 00:17:49.420 --> 00:17:55.170 to your hands and fingers. are often in constant 00:17:55.170 --> 00:18:01.930 motion, busy with tasks throughout the day. Feel 00:18:01.930 --> 00:18:06.910 them now as they rest, perhaps noticing the surface 00:18:06.910 --> 00:18:10.630 they're laying on, or the air as it touches your 00:18:10.630 --> 00:18:18.769 skin. Allow each finger to relax, visualizing 00:18:18.769 --> 00:18:23.069 tension flowing out. from each of your fingertips, 00:18:23.789 --> 00:18:36.529 leaving your hands completely at ease. As you 00:18:36.529 --> 00:18:39.910 maintain this focus on your arms, shoulders, 00:18:40.109 --> 00:18:43.990 and neck, appreciate the relaxation and peace 00:18:43.990 --> 00:18:48.910 settling into these areas. Allow yourself this 00:18:48.910 --> 00:18:53.079 feeling of release. recognizing the importance 00:18:53.079 --> 00:19:05.440 of giving your body the rest that it needs. Now 00:19:05.440 --> 00:19:08.339 gently pay attention to your chest and heart 00:19:08.339 --> 00:19:14.039 area. This is a vital space where your breath 00:19:14.039 --> 00:19:18.980 and heartbeat coexist. The center of life and 00:19:18.980 --> 00:19:26.940 emotion. Feel the gentle rise and fall of your 00:19:26.940 --> 00:19:32.859 chest with each breath. Notice the rhythm of 00:19:32.859 --> 00:19:37.940 your heart, steady and soothing, a constant beat 00:19:37.940 --> 00:19:40.759 that has been with you since before you were 00:19:40.759 --> 00:19:50.660 born. Each breath brings with it life and energy. 00:19:52.019 --> 00:19:57.700 Each heartbeat of your presence and vitality. 00:19:58.119 --> 00:20:02.299 Allow yourself to be present with these sensations, 00:20:03.119 --> 00:20:07.279 feeling a sense of gratitude for the life force 00:20:07.279 --> 00:20:21.640 within you. Shift your attention now to your 00:20:21.640 --> 00:20:26.190 upper back. This area can often hold tension 00:20:26.190 --> 00:20:32.609 from daily activities, posture, or stress. If 00:20:32.609 --> 00:20:35.849 you sense any tightness here, direct your breath 00:20:35.849 --> 00:20:40.609 to this space. Imagine breathing in relaxation 00:20:40.609 --> 00:20:47.670 and exhaling any tension or discomfort. With 00:20:47.670 --> 00:20:52.759 each exhale, allow any tightness to ease. Feel 00:20:52.759 --> 00:20:57.779 the muscles of your upper back relaxing, becoming 00:20:57.779 --> 00:21:10.839 more supple and less strained. Now bring your 00:21:10.839 --> 00:21:16.380 focus down to your abdomen. This is a center 00:21:16.380 --> 00:21:19.539 of emotion and intuition and many traditions. 00:21:21.099 --> 00:21:24.940 Feel it expand with each inhale and contract 00:21:24.940 --> 00:21:33.259 with each exhale a gentle rhythmic motion This 00:21:33.259 --> 00:21:37.460 is like the ebb and flow of waves a natural and 00:21:37.460 --> 00:21:45.700 calming cycle Allow yourself to connect with 00:21:45.700 --> 00:21:49.680 this rhythm feeling the life and energy it brings 00:21:52.009 --> 00:21:55.150 Each breath in this area can also be a moment 00:21:55.150 --> 00:21:58.789 to connect with your inner self, listening to 00:21:58.789 --> 00:22:15.390 any intuition or feelings that arise. Move your 00:22:15.390 --> 00:22:20.089 attention to your lower back. For many, This 00:22:20.089 --> 00:22:24.329 area can be a source of discomfort or pain. If 00:22:24.329 --> 00:22:28.069 you recognize any discomfort here, breathe into 00:22:28.069 --> 00:22:35.170 it. Visualize each inhale. Visualize as it's 00:22:35.170 --> 00:22:38.750 bringing soothing energy to this area and each 00:22:38.750 --> 00:22:51.349 exhale carrying away pain or tension. the muscles 00:22:51.349 --> 00:22:57.930 here to soften and relax. Imagine your lower 00:22:57.930 --> 00:23:02.829 back melting into the surface beneath you, supported 00:23:02.829 --> 00:23:13.829 and at ease. Now focus on your hips and pelvis. 00:23:15.509 --> 00:23:18.430 These areas are fundamental to your body's support 00:23:18.430 --> 00:23:24.660 and balance. Feel them heavy and grounded providing 00:23:24.660 --> 00:23:30.299 a stable base for your body This grounding sensation 00:23:30.299 --> 00:23:33.900 can be very comforting Reminding you of your 00:23:33.900 --> 00:23:37.480 connection to the earth and the space that you 00:23:37.480 --> 00:23:48.140 occupy Notice any sensations here it might be 00:23:48.140 --> 00:23:52.940 warmth A sense of heaviness or simply the feeling 00:23:52.940 --> 00:23:59.460 of being supported. Allow these sensations to 00:23:59.460 --> 00:24:03.400 bring a sense of stability and calm to your entire 00:24:03.400 --> 00:24:20.430 being. Finally shift your awareness to your thighs. 00:24:22.230 --> 00:24:25.849 These large muscles do so much work each day 00:24:25.849 --> 00:24:28.730 supporting your movements and bearing your body's 00:24:28.730 --> 00:24:34.230 weight. As you bring your focus here, allow them 00:24:34.230 --> 00:24:40.349 to relax completely. Feel the weight of your 00:24:40.349 --> 00:24:45.089 legs and with each breath imagine releasing any 00:24:45.089 --> 00:24:52.470 tension. Visualize the muscle softening, unwinding, 00:24:53.190 --> 00:25:03.569 and letting go of the day's activities. Acknowledge 00:25:03.569 --> 00:25:06.789 any sensations you might feel in your thighs. 00:25:07.809 --> 00:25:12.670 It could be warmth, a sense of release, or perhaps 00:25:12.670 --> 00:25:18.640 a subtle vibration. These sensations are a natural 00:25:18.640 --> 00:25:31.579 response to relaxation and letting go. Now bring 00:25:31.579 --> 00:25:37.339 attention to your knees. This joint is crucial 00:25:37.339 --> 00:25:40.880 for movement and often goes unnoticed until it 00:25:40.880 --> 00:25:47.160 aches or is in discomfort. Be aware of any sensations 00:25:47.160 --> 00:25:51.980 in this area. If there's any tightness or discomfort, 00:25:52.680 --> 00:25:59.640 gently acknowledge it without judgment. With 00:25:59.640 --> 00:26:04.059 each breath, invite your knees to ease and relax. 00:26:05.799 --> 00:26:10.480 Imagine a warm, soothing energy enveloping your 00:26:10.480 --> 00:26:14.220 knees, providing comfort and ease to the joint. 00:26:14.349 --> 00:26:25.609 and the muscles surrounding it. Bring your focus 00:26:25.609 --> 00:26:31.170 down to your calves. The calf muscles are often 00:26:31.170 --> 00:26:34.710 a whole tension, especially if you've been standing 00:26:34.710 --> 00:26:40.809 or walking all day. As you concentrate on this 00:26:40.809 --> 00:26:50.029 area, feel any tension dissolving away. Imagine 00:26:50.029 --> 00:27:00.829 the muscles softening and relaxing. With each 00:27:00.829 --> 00:27:05.769 exhale let go of any tightness allowing your 00:27:05.769 --> 00:27:13.619 calves to become completely relaxed. You may 00:27:13.619 --> 00:27:16.059 feel a sense of weightlessness as the muscles 00:27:16.059 --> 00:27:21.500 let go, a sign of deep relaxation and release. 00:27:27.519 --> 00:27:31.740 Now pay attention to your ankles. This area is 00:27:31.740 --> 00:27:34.799 pivotal for balance and often holds more tension 00:27:34.799 --> 00:27:40.240 than we realize. Let your ankles be free of any 00:27:40.240 --> 00:27:45.569 strain or discomfort. Visualize any tightness 00:27:45.569 --> 00:27:53.329 or rigidity melting away. Feel your ankles becoming 00:27:53.329 --> 00:27:57.329 light and at ease, as if they are being gently 00:27:57.329 --> 00:28:06.009 cradled in softness. Acknowledge any sensations 00:28:06.009 --> 00:28:10.609 you feel here. It might be a release of pressure 00:28:10.609 --> 00:28:15.710 or a newfound sense of freedom in the joint. 00:28:25.150 --> 00:28:30.809 And finally, turn your focus to your feet. These 00:28:30.809 --> 00:28:34.529 incredible structures support you every day, 00:28:34.710 --> 00:28:38.009 adapting to various surfaces and carrying you 00:28:38.009 --> 00:28:41.809 through life. Imagine all the tension from your 00:28:41.809 --> 00:28:45.490 body. flowing down to your feet and then out 00:28:45.490 --> 00:28:57.089 of your toes visualize this release as if stress 00:28:57.089 --> 00:29:01.410 and fatigue are leaving your body leaving you 00:29:01.410 --> 00:29:07.910 completely relaxed and at peace pay attention 00:29:07.910 --> 00:29:13.799 to each part of your foot The heels, arches, 00:29:14.500 --> 00:29:19.420 the ball of your feet, and each toe, and allow 00:29:19.420 --> 00:29:28.339 them to relax deeply. Feel your feet heavy against 00:29:28.339 --> 00:29:33.619 the ground, a sign of complete surrender to relaxation. 00:29:43.630 --> 00:29:47.630 Take a moment to notice and appreciate the sense 00:29:47.630 --> 00:29:50.829 of calm and peace that has spread throughout 00:29:50.829 --> 00:29:57.970 your entire body. Feel the gentle weight of relaxation 00:29:57.970 --> 00:30:07.710 in every muscle, every fiber of your being. Notice 00:30:07.710 --> 00:30:10.390 how your body feels different now compared to 00:30:10.390 --> 00:30:15.269 when you began this meditation Maybe you feel 00:30:15.269 --> 00:30:19.990 lighter, more at ease, or perhaps there's a soothing 00:30:19.990 --> 00:30:25.970 warmth that wasn't there before. Each part of 00:30:25.970 --> 00:30:29.569 you has received attention and care, allowing 00:30:29.569 --> 00:30:33.750 for a deep sense of relaxation and peace to emerge. 00:30:37.650 --> 00:30:41.849 This is a state of harmony between your mind 00:30:41.849 --> 00:30:47.450 and body. A precious balance that you have created. 00:31:01.569 --> 00:31:04.990 Start to gently bring your awareness back to 00:31:04.990 --> 00:31:10.849 the room you're in. Begin by noticing the surface 00:31:10.849 --> 00:31:17.200 beneath you. Feel its support in the way your 00:31:17.200 --> 00:31:22.619 body gently rests upon it. Acknowledge the space 00:31:22.619 --> 00:31:31.819 around you, the air touching your skin. Now very 00:31:31.819 --> 00:31:35.960 gently, start to wiggle your fingers and toes. 00:31:36.980 --> 00:31:41.380 Feel the subtle movements, the life and energy 00:31:41.380 --> 00:31:52.809 returning to your extremities. Take a deeper 00:31:52.809 --> 00:31:56.950 breath now, and as you exhale, imagine sending 00:31:56.950 --> 00:32:02.410 this new energy throughout your body. Feel the 00:32:02.410 --> 00:32:07.529 gentle awakening starting from your head, cascading 00:32:07.529 --> 00:32:15.289 down to your toes. Allow this energy to grow 00:32:15.289 --> 00:32:19.829 with each breath, revitalizing every part of 00:32:19.829 --> 00:32:45.049 you. Slowly roll your shoulders back and forth. 00:32:45.789 --> 00:32:49.609 Allow this movement to be a signal to your body 00:32:49.609 --> 00:33:00.769 that this meditation is coming to a close. Take 00:33:00.769 --> 00:33:05.609 another deep breath. As you exhale, gently move 00:33:05.609 --> 00:33:11.890 your head from side to side. neck muscles stretching 00:33:11.890 --> 00:33:27.150 and releasing any remaining tension. Now with 00:33:27.150 --> 00:33:31.069 your eyes still closed, visualize the room around 00:33:31.069 --> 00:33:37.069 you. Imagine your place in it, feeling grounded 00:33:37.069 --> 00:33:47.599 and connected to your surroundings. And as you 00:33:47.599 --> 00:33:53.400 exhale, slowly begin to open your eyes. Allow 00:33:53.400 --> 00:33:57.559 them to adjust to the light, gradually taking 00:33:57.559 --> 00:34:04.980 in the colors and the shapes around you. As you 00:34:04.980 --> 00:34:09.659 come fully back to awareness, take a moment to 00:34:09.659 --> 00:34:14.880 sit in the stillness. Notice how your body feels, 00:34:15.719 --> 00:34:21.820 how your mind feels. sense of calm and relaxation 00:34:21.820 --> 00:34:30.840 with you as your day move forward. Remember the 00:34:30.840 --> 00:34:34.539 peace and stillness you've experienced here is 00:34:34.539 --> 00:34:37.780 always accessible to you. Whenever you need a 00:34:37.780 --> 00:34:41.219 moment of calm, you can return to this practice, 00:34:42.360 --> 00:34:49.699 to this sense of inner peace. Thank you for taking 00:34:49.699 --> 00:34:52.960 this time for yourself, for your well -being, 00:34:53.579 --> 00:34:56.739 and may you go forward with a sense of calm, 00:34:57.239 --> 00:35:09.400 clarity, and rejuvenation. Thank you for joining 00:35:09.400 --> 00:35:11.920 me for this session. You've taken a vital step 00:35:11.920 --> 00:35:15.099 today to quiet the noise of modern life and recalibrate 00:35:15.099 --> 00:35:18.849 your energy. Remember, at combination, we believe 00:35:18.849 --> 00:35:22.150 that calm isn't just a state of mind, but a strategic 00:35:22.150 --> 00:35:24.650 foundation for reaching your highest potential. 00:35:26.329 --> 00:35:28.170 If you're feeling ready to move from feeling 00:35:28.170 --> 00:35:31.610 stuck to living with a profound purpose of passion 00:35:31.610 --> 00:35:34.210 and pride, I invite you to take the next step 00:35:34.210 --> 00:35:36.530 in your journey. Whether you're navigating a 00:35:36.530 --> 00:35:39.429 major life transition or looking to regain lost 00:35:39.429 --> 00:35:42.329 momentum, our personalized life coaching and 00:35:42.329 --> 00:35:45.349 holistic wellness practices are here to support 00:35:45.349 --> 00:35:50.000 your growth. To find your own personal formula 00:35:50.000 --> 00:35:54.320 for calm, visit combination .com. There, you 00:35:54.320 --> 00:35:57.280 can explore our restorative sound therapy and 00:35:57.280 --> 00:35:59.639 download practical toolkits like our confidence 00:35:59.639 --> 00:36:02.619 action plan and growth check -in designed to 00:36:02.619 --> 00:36:06.019 help you overcome limiting beliefs and turn your 00:36:06.019 --> 00:36:09.920 vision into a reality. Don't let your potential 00:36:09.920 --> 00:36:13.119 remain unfulfilled. Follow us on social media 00:36:13.119 --> 00:36:16.199 for more tips on intentional living. and be sure 00:36:16.199 --> 00:36:19.179 to subscribe so you never miss a moment of recalibration. 00:36:19.840 --> 00:36:22.719 Until next time, keep breathing, keep growing, 00:36:23.280 --> 00:36:26.659 and continue to customize your combination of 00:36:26.659 --> 00:36:26.920 calm.