[00:06] Welcome to a guided meditation to reduce overthinking and practice, you will feel extremely relaxed and calm in both body and mind.
[00:21] relaxed and calm in both body and mind. [Music] Come to a comfortable seated pose. Sit either on a chair or pose. Sit either on a chair or preferably on the
[00:42] floor. Keep your legs crossed if you can. Lean your back against a wall or your
[00:56] back against a wall or your chair. Your back should be touching a chair. Your back should be touching a wall or the back of your
[01:13] comfortably. Keep your hands in your lap facing upwards. [Music] Close your
[01:33] exhale, [Music] [Music] relax. Take another deep breath in.
[01:50] exhale, relax even [Music] [Music] further. Take one last deep breath
[02:09] in. And as you exhale, completely relax your body. Leave it [Music]
[02:21] loose. As you return to normal breathing, bring your awareness to the top of your top of your head, the topmost point of your
[02:35] [Music] head. And feel all the sensations going on. sensations going on. At this
[02:57] point now slowly take your awareness to your aware of what sensations are there in your
[03:13] forehead. If there is any heaviness, release it right [Music] now. Try and release
[03:29] awareness to your [Music] nostrils and feel the inhalation and exhalation. exhalation. [Music]
[03:53] [Music] Move your awareness to your sensations created by your lips
[04:07] joining. [Music]
[04:25] of your throat. [Music]
[04:40] foot and stay with all the sensations in this area.
[04:54] awareness to your shoulders and release if there is any tension or stiffness in your shoulders.
[05:06] stiffness in your shoulders. [Music] Now move your awareness to the center of your
[05:19] awareness to the center of your chest where the rib cage meets and observe the sensations of your heartbeat.
[05:49] It's move your awareness to your movement of your belly with your inhalation and
[06:03] exhalation. The slow expansion of your belly and the slow belly and the slow [Music]
[06:25] contraction. Move your awareness to your back. and feel the sensation created between your back and sensation created between your back and the wall or
[06:55] slowly move your awareness to your [Music] hips. And again observe the hips. And again observe the sensations between your hips and the
[07:10] flow beneath. [Music]
[07:24] Bring your awareness to your knees and see if you can relax your knees even knees even [Music]
[07:43] [Laughter] further. Bring your further. Bring your awareness to your feet.
[08:00] feet. And stay with the sensations created at the bottom of your sensations created at the bottom of your [Music]
[08:18] [Music] feet. Take a deep breath in. exhale, relax your [Music]
[08:43] in. And as you exhale, relax your body even exhale, relax your body even further. Let go.
[09:05] exhale, completely relax your entire body from head to toe. Loose, relaxed.
[09:23] [Music] We will very slowly come out of this
[09:38] [Music] hands. Place them on your eyes. And very gently open your eyes.