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Welcome to the Meditation Minis podcast, mind

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shifting meditations to help you feel

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better fast with your host, hypnotist,

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Shel Hamilton. Hello and welcome. This

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You can either close your eyes or

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stare at a spot in front of you.

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And as you do, begin

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your process by taking that

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first slow deep breath

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in through your nose,

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in, in, in, and

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then exhale through your mouth. Follow

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that with two more breaths

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in through the nose, breathing

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in, in, in, and then

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exhaling with a sigh. One

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more of those letting out a

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nice breath. big sigh on the exhale. I

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invite you now for the next 10 breaths to continue

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to breathe in and sigh out and you can

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breathe just a normal depth or

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you can go really deep, whatever

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best supports you right now

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but as you breathe out

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those sighing

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exhales, imagine what it would be like

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to just exhale any

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tension, frustration and any

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judgment too about the

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discomfort that your body

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has been experiencing. Just

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exhaling out the frustration,

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the tension, the

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judgment with big sighing.

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Exhale for the next 10 breaths

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and counting the breaths in your mind

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as you go. Exhale

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for

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The next 10

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breaths and counting

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the. All.

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right? And I tell

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her how try to different

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techniques and you can see

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which one works best for

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you right here right now.

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And know that perhaps at a

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future. Time the other one may

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work better. Because

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Things Scenes and

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three a range.

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Twenty invite you'd imagine.

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His desk. And

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they're doing with each and

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every ten. Top Brass N

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In and now. And

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apparatus he in and out

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his movies like Sent to

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Way is is one, sing.

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Beautiful! The soil.

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The waves and. And

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then out. And

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as they move across

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the sands there was

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seen away the sand.

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Or that feel like. with

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every breath and out still.

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Is like gentle ways.

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Washing away the sands

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of discomfort in your

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body. Next

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what I invite you to do is

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to imagine what it would be like to

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be in a bubbly warm

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or a bubbly cool

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jacuzzi, whichever would

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feel the most soothing

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and relaxing for you. And

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imagine the feeling of

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those bubbles there, especially

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at the area or

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areas of your body that have

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the greatest discomfort. Those

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bubbles are just bubbling

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against them. Bubbling

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away the discomfort, little

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by little, bubble

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by bubble, bit by bit.

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As you focus on your breathing and

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how wonderful that jacuzzi

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of bubbling warmth or

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bubbling coolness would feel

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all over your body. And

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imagine the bubbles of the

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jacuzzi or the waves of

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the water. And imagine

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those waves or bubbles moving

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all over you. Now

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if there's an area that is

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especially difficult in

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its discomfort, then

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I invite you rather than being

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frustrated or upset about it. about

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that which actually just sends more

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negative energy to that area. To

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focus instead on

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the parts of your body

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that are actually feeling pretty

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good, even if it's just the tip of

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one finger on one hand. And

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imagine with each and every breath in

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and out that

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that comfort in

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the tip of that one finger

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or one toe begins to spread through your

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body. Relaxing

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away the discomfort without

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you having to pay attention

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to it at all, you

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focus your attention on

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the parts that feel good. And

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imagine the bubbles of the jacuzzi

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or the waves of the water

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and imagine those waves of your

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bubble being all...

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In a few moments it will be time to

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end this meditation. But

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at any time throughout the day you

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can return your attention in

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just a few breaths to

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imagining those

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bubbles for those

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waves and

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allow yourself to relax

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back into a

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greater sense of comfort

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and ease. Thank

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you so much for taking

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a break in your day and

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choosing to spend that break with

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me and a meditation

11:15

mini. Thank you also for your

11:17

emails and your ratings and reviews

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on the podcast players of your choice.

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This show literally would not exist

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if it weren't for you. So

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if you have topic requests please

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don't hesitate to write

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me and my personal

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email address chelhamilton.com. Thank

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you again for listening and create

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a beautiful day.