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Transcript

Rejuvenate with Prana: A Guided Meditation for Balance and Vitality · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there.
• 0:00
  Speaker 1: Today's guided meditation incorporates prana, which is the life force, energy to help cultivate balance, vitality and presence.
• 0:14
  Speaker 1: This meditation is designed to deepen awareness of our breath, awaken our energy centers and create a profound connection between body, mind and spirit.
• 0:31
  Speaker 1: So, when you're ready, find a quiet, comfortable place where you won't be disturbed.
• 0:40
  Speaker 1: Sit in a relaxed position with your spine straight, either cross-legged on the floor or with your feet flat on the ground.
• 1:08
  Speaker 1: Gently close your nose and exhale fully through your mouth, inhaling deeply and exhaling completely.
• 1:28
  Speaker 1: One more time, a deep breath in through your nose, filling your lungs and releasing any tension as you exhale fully through your mouth.
• 1:47
  Speaker 1: Now allow your breath to return to its natural rhythm, simply observing.
• 2:00
  Speaker 1: I want you to begin to focus on the flow of your breath as it moves in and out of your nostrils.
• 2:09
  Speaker 1: Notice the coolness of the inhale and the warmth of the exhale.
• 2:18
  Speaker 1: This is prana life force, energy flowing in and out, nourishing every cell of your body.
• 2:31
  Speaker 1: With each inhale, imagine prana filling your lungs, expanding your chest and awakening your energy.
• 2:44
  Speaker 1: Expanding your chest and awakening your energy With each exhale, allow any tension or stagnation simply to dissolve, releasing it into the space around you.
• 2:59
  Speaker 1: Now deepen your breath slightly.
• 3:07
  Speaker 1: Inhale for a slow count of 4, 3, 2, 1, and hold for a moment, and exhale for a slow count of 6, 5, 4, 3, 2, and 1.
• 3:29
  Speaker 1: Again inhaling for 4, 3, 2, 1, holding briefly and exhaling for 6, 5, 4, 3, 2, and 1.
• 3:47
  Speaker 1: Continue this rhythm for a few rounds, allowing each breath to guide you deeper into relaxation.
• 3:55
  Speaker 1: There's no right or wrong way to do this, so, as you're doing it, let go of any thoughts that come in.
• 4:16
  Speaker 1: Now I want you to bring your awareness to the crown of your head and, as you inhale, visualize pure, radiant prana entering through the top of your head, flowing like a golden stream of energy, and, as you exhale, send this prana down through your body, nourishing every organ, every muscle, every cell, every muscle, every cell.
• 4:48
  Speaker 1: With the next inhale, imagine prana flowing into your third eye center, which is the space between your eyebrows, activating your intuition and clarity.
• 5:08
  Speaker 1: Exhale and feel the energy washing over you like a gentle wave.
• 5:15
  Speaker 1: Inhale now into your throat, opening space for authentic expression.
• 5:26
  Speaker 1: Exhale, softening and releasing anything unspoken.
• 5:32
  Speaker 1: Now draw prana into your heart center, allowing it to expand with warmth, love and connection.
• 5:46
  Speaker 1: As you exhale, radiate this energy outward, sending love to yourself and to those around you.
• 5:58
  Speaker 1: Let the breath flow into your solar plexus now, fueling confidence and strength.
• 6:09
  Speaker 1: With the exhale, dissolve any self-doubt or tension that you might be holding.
• 6:23
  Speaker 1: Inhale now into your sacral center, awakening creativity and flow.
• 6:32
  Speaker 1: Exhale, embracing ease and openness.
• 6:39
  Speaker 1: Now breathe into your root chakra, feeling deeply grounded and supported.
• 6:51
  Speaker 1: Exhale, letting go of anything you no longer need.
• 6:57
  Speaker 1: Now imagine, imagine your entire body glowing with a vibrant energy of prana.
• 7:19
  Speaker 1: You are filled with life force, deeply connected to your breath and the present moment.
• 7:27
  Speaker 1: With one final deep inhale, draw in as much prana as you can, feeling fully energized and alive, and with your exhale, let it settle into every part of you, integrating balance, peace and vitality.
• 7:57
  Speaker 1: Gently bring your awareness now back to your surroundings.
• 8:09
  Speaker 1: Wiggle your fingers and toes and, when you're ready, slowly open your eyes.
• 8:21
  Speaker 1: Take this moment to notice how you feel Calm, present and recharged with life force, energy.
• 8:46
  Speaker 1: You are energized, you are at peace.
• 8:53
  Speaker 1: You are in flow with prana.
• 8:58
  Speaker 1: This meditation can be practiced daily to cultivate greater awareness of your incredible life force, energy and the ability of your prana to nourish and sustain your body, mind and spirit.
• 9:17
  Speaker 1: This only took nine minutes.
• 9:23
  Speaker 1: Give yourself the gift of doing this on a regular basis.
• 9:30
  Speaker 1: Namaste, my friend.