In the 7th birthday episode of Mindful in Minutes Kelly reimagines the most popular episode of the year, and creates a new practice to help you clear your mind, and quiet your thoughts.
Tell me how this meditation made you feel in the comments!
All content and information in this video is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and I do not warrant that the information presented herein is free of any errors or omissions. I am not providing medical, health care, or mental care of any kind to diagnose, treat, prevent or cure any kind of physical ailment, mental or medical condition.
As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Kelly Smith from any liability. You are responsible for your own body's well being and safety. Please consult with your physician prior to beginning exercise or making any medical or health related decisions.
All information expressed in these videos are opinion only, and will not be taken as factual. All guided meditations are written and owned by Kelly Smith and are not to be duplicated, or replicated without written permission.
Hello everyone, welcome to this episode of the Mindful in Minutes podcast.
This is not a regular posting day because today is the Mindful in Minutes 7th birthday.
To celebrate 7 years of podcasting, I wanted to revisit the most popular episode of the past year
and that was the 10 minute mind clearing meditation. So we're going to revisit that
and give you a new practice inspired by the most popular one of the last year.
This is a meditation to help you clear your thoughts and I just wanted to take a moment
to thank you for being here. Some of you have been with me for 7 years, some of you 7 months,
7 days, 7 minutes or seconds. No matter how long you have been here and letting me be a part of
your meditation practice, know that I am so grateful for you and I appreciate you letting
me share what I love every single week. So with that, for the 7th year in a row,
let's meditate. We'll begin our practice by just finding a comfortable position for your body,
making sure that you are lengthening your spine, softening your shoulders,
releasing your jaw and let your abdomen be relaxed as you settle in and feel your
connection between your body and the surface beneath you. And now take a few big deep breaths,
inhaling deeply through your nose and exhaling out of your mouth through slightly pursed lips,
filling up all the way as you inhale and as you exhale through those slightly pursed lips,
notice a wave of softening and releasing begin to move through you.
Inhaling filling up, exhaling letting go of any physical tension,
just signaling to your body that it's time to unwind and it can be at ease right now.
We're going to begin with a simple breathwork technique
to help bring clarity and focus to your mind while balancing your body. We'll be practicing
an ocean wave breath, so go ahead and exhale all the air out of your lungs
and then on your inhale start the breath down low, filling up the belly, then fill up your chest
and finally your throat and then exhaling release the air from your throat, then your chest,
then your belly. Again inhaling belly, chest, throat and exhaling throat, chest,
belly. As you continue to breathe in this way, imagine your breath is like the waves of the ocean
coming in and going out in a soothing rhythmic flow. Inhaling the breath starts in the belly
and exhaling the breath leaves at the throat.
Breath is rolling in and out like the tide. Inhaling the wave of breath moves up your body
from the belly up to the throat and as you exhale the wave of breath rolls back down your body
from the throat down to the belly. We'll do two more rounds of this breath,
feeling that steady rhythm of your internal tide with every inhale and each exhale.
Now release this breath pattern and let the inhales and exhales move freely through your body.
But as you continue to breathe, imagine now that when you inhale a wave of breath moves
through your mind washing away your thoughts and as you exhale your mind becomes quiet and still.
Inhale a wave of clarity moves in and exhaling the wave rolls out leaving your mind quiet and still.
Continuing this oceanic breath on your own,
inhaling and exhaling as though your breath were tied to the tide. Imagine each inhale and every
exhale clearing your thoughts and bringing you to a place of mental stillness and calm.
Now release your ocean waves and imagine that your mind is still and calm like a restful sea.
There's no wind, nothing is disturbing the water and it's so smooth and peaceful.
The water almost looks like glass. Picture your mind like this water, totally at ease,
nothing is disturbing it. It's just clear and calm and if a thought pops into your mind,
that's okay. See this thought be like a little ripple as if a small stone was dropped into the
water. The thought moves through, the stone drops, a ripple begins but begins to release
and in a few moments the water in your mind is smooth, clear and calm once again.
Just continue breathing, allowing your mind to become expansive, calm and smooth,
letting it be as still as that calm effortless sea. Your mind is clear, your thoughts are gone,
final moments of peace, resting in the spaciousness of your quiet,
Maybe take a deep breath or wiggle your fingers and toes, gently reawakening,
opening the eyes and returning to this space and this moment.
Thank you so much for joining me today.
