WEBVTT 00:00:00.759 --> 00:00:03.660 Welcome to this five minute guided meditation 00:00:03.660 --> 00:00:08.480 practice for focus. Go ahead and sit in a comfortable 00:00:08.480 --> 00:00:13.539 upright position with your spine elongated. Roll 00:00:13.539 --> 00:00:17.600 your back into your shoulders and rest your hands 00:00:17.600 --> 00:00:21.480 in your lap. And once you've settled in, gently 00:00:21.480 --> 00:00:29.780 close your eyes. Now we will complete a counting 00:00:29.780 --> 00:00:33.280 breathing exercise. So breathe in through the 00:00:33.280 --> 00:00:37.520 nose for a count of four, and exhale through 00:00:37.520 --> 00:00:41.780 your mouth with a count of eight. When you breathe 00:00:41.780 --> 00:00:45.520 out, very gently and slowly, imagine you are 00:00:45.520 --> 00:00:48.979 breathing out through a straw, keeping your lips 00:00:48.979 --> 00:00:53.280 tightly pursed. We will repeat this cycle five 00:00:53.280 --> 00:01:02.000 times. Let's begin. Breathe in two three four 00:01:02.000 --> 00:01:12.340 exhale two three four five six seven eight again 00:01:12.340 --> 00:01:23.959 inhale two three four exhale two three four five 00:01:23.959 --> 00:01:34.540 six seven Eight. Inhale two, three, four. Exhale 00:01:34.540 --> 00:01:44.599 two, three, four, five, six, seven, eight. Inhale 00:01:44.599 --> 00:01:54.579 two, three, four. Exhale two, three, four, five, 00:01:54.859 --> 00:02:00.680 six. seven, eight. And our last one, inhale, 00:02:01.379 --> 00:02:10.719 two, three, four. Exhale, two, three, four, five, 00:02:11.060 --> 00:02:19.539 six, seven, eight. Great job. Now allow your 00:02:19.539 --> 00:02:22.520 breath to return to its natural, soothing rhythm. 00:02:24.080 --> 00:02:26.840 Notice how you feel. Notice the natural flow 00:02:26.840 --> 00:02:30.319 of your breath. Focus your attention on the natural 00:02:30.319 --> 00:02:33.680 breath and how it connects to the physical body. 00:02:34.939 --> 00:02:37.939 Notice when you breathe in your body rises and 00:02:37.939 --> 00:02:41.319 expands and as you breathe out it contracts. 00:02:43.460 --> 00:02:46.759 Notice the rise and fall of your belly and chest. 00:02:47.500 --> 00:02:51.319 Notice the small rise in your shoulders. Notice 00:02:51.319 --> 00:02:54.610 how the air is cool when you breathe it in. and 00:02:54.610 --> 00:02:58.490 how it's warm when you breathe it out. So just 00:02:58.490 --> 00:03:01.210 spend a couple of moments observing your breath 00:03:01.210 --> 00:03:46.629 and its presence in the body. And as you become 00:03:46.629 --> 00:03:49.210 more aware of your breath, wandering thoughts 00:03:49.210 --> 00:03:52.409 may begin to arise in your mind. Don't worry. 00:03:52.590 --> 00:03:56.050 This is perfectly fine. It is completely natural. 00:03:56.689 --> 00:03:59.409 Just allow those thoughts to pass by like the 00:03:59.409 --> 00:04:02.949 gentle flow of a river. You may be thinking about 00:04:02.949 --> 00:04:06.469 work, your family, your responsibilities, your 00:04:06.469 --> 00:04:09.830 plans for the day. Just allow all those thoughts 00:04:09.830 --> 00:04:13.110 to pass through your mind without attaching any 00:04:13.110 --> 00:04:18.300 emotion or judgments to them. And as you soften 00:04:18.300 --> 00:04:22.000 your grip on these distractions, shift your attention 00:04:22.000 --> 00:04:28.560 back to the sensations of your breath. Notice 00:04:28.560 --> 00:04:32.240 any sounds around you. Maybe the sound of birds 00:04:32.240 --> 00:04:35.980 chirping outside your window, cars driving by, 00:04:36.639 --> 00:04:39.939 the chattering of your neighbors. Don't be distracted 00:04:39.939 --> 00:04:42.939 by these sounds. Just be aware that they are 00:04:42.939 --> 00:04:45.319 there to bring you back to the present moment. 00:04:47.079 --> 00:04:49.459 Continue to observe these sounds around you without 00:04:49.459 --> 00:04:55.740 any judgment. Now bring your attention back to 00:04:55.740 --> 00:04:59.120 your body. And starting with your feet and toes, 00:04:59.600 --> 00:05:02.100 feel any sensation of those parts against the 00:05:02.100 --> 00:05:06.899 ground. Continue feeling into your legs, your 00:05:06.899 --> 00:05:11.620 belly, your hands, your fingers, until you reach 00:05:11.620 --> 00:05:16.019 the top of your head. And at this point, You 00:05:16.019 --> 00:05:19.160 may feel heightened sensations, especially around 00:05:19.160 --> 00:05:22.660 areas that hold tension. So just experience these 00:05:22.660 --> 00:05:26.319 sensations as they are and allow your attention 00:05:26.319 --> 00:05:29.620 to let them go as you return to your breath coming 00:05:29.620 --> 00:05:34.040 in and out of your body, grounding you to the 00:05:34.040 --> 00:05:37.420 present moment. And the more you relax your mind, 00:05:37.660 --> 00:05:41.240 the more you allow yourself to remain calm, clear, 00:05:41.639 --> 00:05:45.850 and grounded. As we begin to close this practice, 00:05:46.629 --> 00:05:49.290 start to stretch your body gently. Wiggle your 00:05:49.290 --> 00:05:52.230 toes, move your fingers, move your head from 00:05:52.230 --> 00:05:56.430 side to side. Shrug your shoulders to the right 00:05:56.430 --> 00:06:01.250 and then the left. And very slowly open your 00:06:01.250 --> 00:06:13.550 eyes and come back to the present moment. Thank 00:06:13.550 --> 00:06:15.829 you for joining me for this session. You've taken 00:06:15.829 --> 00:06:18.649 a vital step today to quiet the noise of modern 00:06:18.649 --> 00:06:21.930 life and recalibrate your energy. Remember, at 00:06:21.930 --> 00:06:24.750 Combination, we believe that calm isn't just 00:06:24.750 --> 00:06:27.790 a state of mind, but a strategic foundation for 00:06:27.790 --> 00:06:31.529 reaching your highest potential. If you're feeling 00:06:31.529 --> 00:06:34.089 ready to move from feeling stuck to living with 00:06:34.089 --> 00:06:37.689 a profound purpose of passion and pride, I invite 00:06:37.689 --> 00:06:40.290 you to take the next step in your journey. Whether 00:06:40.290 --> 00:06:42.879 you're navigating a major life transition, are 00:06:42.879 --> 00:06:45.899 looking to regain lost momentum. Our personalized 00:06:45.899 --> 00:06:48.399 life coaching and holistic wellness practices 00:06:48.399 --> 00:06:53.639 are here to support your growth. To find your 00:06:53.639 --> 00:06:56.779 own personal formula for calm, visit culmination 00:06:56.779 --> 00:07:00.519 .com. There, you can explore our restorative 00:07:00.519 --> 00:07:03.459 sound therapy and download practical toolkits 00:07:03.459 --> 00:07:06.220 like our confidence action plan and growth check 00:07:06.220 --> 00:07:09.500 -in designed to help you overcome limiting beliefs 00:07:09.500 --> 00:07:13.920 and turn your vision into a reality. Don't let 00:07:13.920 --> 00:07:16.959 your potential remain unfulfilled. Follow us 00:07:16.959 --> 00:07:19.439 on social media for more tips on intentional 00:07:19.439 --> 00:07:22.079 living, and be sure to subscribe so you never 00:07:22.079 --> 00:07:25.439 miss a moment of recalibration. Until next time, 00:07:25.800 --> 00:07:29.079 keep breathing, keep growing, and continue to 00:07:29.079 --> 00:07:31.560 customize your combination of calm.