Name: Guided Meditation: Keep Calm and Carry on
Uploaded: 2019-04-03
Duration: 10 min 19 s
Description: Guided by Tamara Levitt, Head of Mindfulness at Calm.

Today I'm going to lead you through a brief meditation. And if you have never meditated before, not to worry, it's really easy. I'm gonna guide you through the whole practice. And, just before we begin if your holding anything in your hands, or if you have anything on your lap, If you could just set it aside. Rested on the floor and this is going to be breath focused meditation where we're going to come and concentrate the mind so let's begin just find a comfortable position and place both feet flat on the floor. And when you're ready, close your eyes. [ BLANK_AUDIO ] And you might notice that since there's been a lot of stimulation, your mind may feel active. If that's the case, not to worry. [ BLANK_AUDIO ] Just notice that as you begin to settle in. Resting your hands gently on your lap. And straighten your spine as best as you can, so it's almost like the feeling of having an invisible string attached to the top of your head pulling you up nice and tall. So you wanna feel alert But relaxed. [ BLANK_AUDIO ] Just soften any tension you might be holding in your face. [ BLANK_AUDIO ] And relax your forehead. [ BLANK_AUDIO ] Your lips. [ BLANK_AUDIO ] And the jaw. [ BLANK_AUDIO ] And feel into your throat, just softening the front and the back of the throat. [ BLANK_AUDIO ] And allow your shoulders to settle with ease. [ BLANK_AUDIO ] Feel the gentle pull of gravity as your body begins to relax. [ BLANK_AUDIO ] And now bring your attention to the breath, and we'll take a few long, deep inhales, and slow, full, exhales. Letting go of the day, letting go of any distractions our mental activity. For this time we have together do your best to be right here, right now. Your breath full and deep. [ BLANK_AUDIO ] [ BLANK_AUDIO ] Now direct your attention to the area of your abdomen. And we'll explore the sensation of the breath. In a few areas of our body. So starting by focusing on the feeling of the breath in the area of your belly. [ BLANK_AUDIO ] And feel it rising. And falling. [ BLANK_AUDIO ] Rising, and falling. [ BLANK_AUDIO ] And next shift your attention to the area of your chest. [ BLANK_AUDIO ] Feeling your ribs and lungs expand on the inhale, [ BLANK_AUDIO ] And releasing and settling on the exhale. [ BLANK_AUDIO ] And then shift your attention to the area of your nostril Feeling the cool air entering, and the warm air releasing. [ BLANK_AUDIO ] And now, just notice where you felt the breath the strongest. Wherever it was easiest to follow, and just place your attention on that part of your body, and continue to follow the length of each breath. So feeling the breath flow in, and follow it in. [ BLANK_AUDIO ] And just observe as it transforms into an exhale. [ BLANK_AUDIO ] And just notice as the breath begins to flow in again. [ BLANK_AUDIO ] And just hold your attention on the breath for these next few moments of silence. [ BLANK_AUDIO ] [ BLANK_AUDIO ] And if there are sounds that distract or if your attention begins to wander, that's okay. Doesn't mean you're doing it wrong, this is just what the mind does. Our attention drifts away, and we gently pull it back. It's drifts away, and we pull it back. Each time we come back to the breath We're strengthening our muscle of mindfulness. So find your breath again and continue to hold your attention on each inhale and exhale closely, attentively. [ BLANK_AUDIO ] [ BLANK_AUDIO ] For these last few moments Expand your awareness into the full length of the body. Feeling the breath fill you up. [ BLANK_AUDIO ] Inhale the calming breath, the soothing breath. [ BLANK_AUDIO ] Exhale Various self centered and grounded. [ BLANK_AUDIO ] [ BLANK_AUDIO ] [ BLANK_AUDIO ] Now just relax your attention, awakening your senses. Wiggle your fingers and toes. And when you're ready, allow your eyes to open. So, no matter what's going on in your life, no matter how stressed or busy you are, remember that the breath and your body can serve as anchors Places that you can come home to again and again. Thank you for sitting with me. [ BLANK_AUDIO ]

Guided Meditation: Keep Calm and Carry on 

Health

Guided by Tamara Levitt, Head of Mindfulness at Calm. 