Welcome to this five minute guided meditation
practice for focus. Go ahead and sit in a comfortable
upright position with your spine elongated. Roll
your back into your shoulders and rest your hands
in your lap. And once you've settled in, gently
close your eyes. Now we will complete a counting
breathing exercise. So breathe in through the
nose for a count of four, and exhale through
your mouth with a count of eight. When you breathe
out, very gently and slowly, imagine you are
breathing out through a straw, keeping your lips
tightly pursed. We will repeat this cycle five
times. Let's begin. Breathe in two three four
exhale two three four five six seven eight again
inhale two three four exhale two three four five
six seven Eight. Inhale two, three, four. Exhale
two, three, four, five, six, seven, eight. Inhale
two, three, four. Exhale two, three, four, five,
six. seven, eight. And our last one, inhale,
two, three, four. Exhale, two, three, four, five,
six, seven, eight. Great job. Now allow your
breath to return to its natural, soothing rhythm.
Notice how you feel. Notice the natural flow
of your breath. Focus your attention on the natural
breath and how it connects to the physical body.
Notice when you breathe in your body rises and
expands and as you breathe out it contracts.
Notice the rise and fall of your belly and chest.
Notice the small rise in your shoulders. Notice
how the air is cool when you breathe it in. and
how it's warm when you breathe it out. So just
spend a couple of moments observing your breath
and its presence in the body. And as you become
more aware of your breath, wandering thoughts
may begin to arise in your mind. Don't worry.
This is perfectly fine. It is completely natural.
Just allow those thoughts to pass by like the
gentle flow of a river. You may be thinking about
work, your family, your responsibilities, your
plans for the day. Just allow all those thoughts
to pass through your mind without attaching any
emotion or judgments to them. And as you soften
your grip on these distractions, shift your attention
back to the sensations of your breath. Notice
any sounds around you. Maybe the sound of birds
chirping outside your window, cars driving by,
the chattering of your neighbors. Don't be distracted
by these sounds. Just be aware that they are
there to bring you back to the present moment.
Continue to observe these sounds around you without
any judgment. Now bring your attention back to
your body. And starting with your feet and toes,
feel any sensation of those parts against the
ground. Continue feeling into your legs, your
belly, your hands, your fingers, until you reach
the top of your head. And at this point, You
may feel heightened sensations, especially around
areas that hold tension. So just experience these
sensations as they are and allow your attention
to let them go as you return to your breath coming
in and out of your body, grounding you to the
present moment. And the more you relax your mind,
the more you allow yourself to remain calm, clear,
and grounded. As we begin to close this practice,
start to stretch your body gently. Wiggle your
toes, move your fingers, move your head from
side to side. Shrug your shoulders to the right
and then the left. And very slowly open your
eyes and come back to the present moment. Thank
you for joining me for this session. You've taken
a vital step today to quiet the noise of modern
life and recalibrate your energy. Remember, at
Combination, we believe that calm isn't just
a state of mind, but a strategic foundation for
reaching your highest potential. If you're feeling
ready to move from feeling stuck to living with
a profound purpose of passion and pride, I invite
you to take the next step in your journey. Whether
you're navigating a major life transition, are
looking to regain lost momentum. Our personalized
life coaching and holistic wellness practices
are here to support your growth. To find your
own personal formula for calm, visit culmination
.com. There, you can explore our restorative
sound therapy and download practical toolkits
like our confidence action plan and growth check
-in designed to help you overcome limiting beliefs
and turn your vision into a reality. Don't let
your potential remain unfulfilled. Follow us
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miss a moment of recalibration. Until next time,
keep breathing, keep growing, and continue to
customize your combination of calm.