Mindfulness meditation

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calm, refreshed, our bodies feel strong, healthy. Flexible.
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those around us.
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Grateful to your bow to move, reach, stretch. Grateful for
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to concentrate on our breathing and just observing the tidal
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And finishing off our meditation today with two deep
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compassion, and empowerment. Thoughts that empower us. And
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it any tension that we've been holding on to. And again taking
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And on our exhale breath, watching the air as it exits
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I'm grateful for everything in my life. At this very moment.
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And this time taking a deep breath into the nose slowly and
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position either sitting, kneeling, or lying and if
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for joining me today for our breath led meditation. I hope
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a deep breath in through the nose watching it go to the
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to choose our own conscious thoughts, choosing thoughts of
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through the nose, down the trachea, filling the lungs to
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feel strong. Healthy, flexible, and thank us. For taking the
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acknowledge that present moment which helps our clarity,
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lungs completely and again full breath in through the nose and
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might be holding on to. And on each and every out breath, we
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message to ourselves.
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time out today to try to slow those busy minds and
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mouth, taking with it any tension or negative energy we
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for reducing stress and increasing clarity and
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and in this deep calm and relaxed state This is our
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through the lungs. Emptying the lungs completely. Continue with
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deeply into the nose. Then, a full exhale out through the
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to focus on your breath, taking a full breath in slowly and
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bring our minds into the present moment which is good
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shelter, food, and the people around us. Grateful to be able
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In a moment, I'll count to three. On one, slowly bringing
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on to wriggle our fingers, wriggle our toes. Our bodies
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productiveness. Getting ourselves into a comfortable
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blood. On our exhale breath, watching the air as it exits the
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exhale. Out through the mouth. Chin to chest. Namaste. Thanks
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our mind back to the present moment, our minds feel clear.
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Taking a full breath in slowly and deeply then exhaling out
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lungs. Clean, clear, fresh air. Oxygenating and energising our
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On three. Slowly open the eyes. Stretch. Our minds feel clear,
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body.
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breaths taking a full breath in through the nose slowly and
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deeply then exhaling out through the mouth emptying the
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the bottom with clean, clear, fresh air. Oxygenating the
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productiveness, and reduces any stress that we may be having.
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it's brought a bit of calm into your day today and I hope you
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these breathing exercises. From time to time, we may notice the
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take our body into a more calm, more deep, relaxed state,
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every time we do so, slowly and calmly bringing your mind back
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Calm, refreshed,
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mind wondering off and that's fine and completely normal but
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body up through the lungs, out through the mouth, taking with
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lungs completely. Continue with these breathing exercises.
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This time, let's track the air as it enters the body and
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the body from the lungs, up through the out through the
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mouth, emptying the lungs completely.
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breath. Nice.
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rhythm of breath. As the chest rises and falls with each
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deeply and then exhaling out through the mouth emptying the
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comfortable closing down the eyes and just bringing our mind
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mindfulness meditation aiming to slow our busy minds and
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Hi, I'm Ray, physiotherapist and yoga instructor in the New
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Zealand Defence Force. Today's session is a five-minute
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the rest of lockdown goes okay. Thank you.