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Welcome to the Meditation Minis

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podcast. Mind shifting meditations to

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help you feel better fast

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with your host, hypnotist, Shel

0:10

Hamilton. Hello and welcome. This

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episode is brought to you by BetterHelp.

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That's betterhelp,

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help.com/minis. You

1:19

can do this meditation with your eyes open

1:21

or with your eyes

1:23

closed. Begin by turning your

1:27

inside awareness down

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to your stomach area. And

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as you take a few

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purposeful deep breaths in and

1:36

out, just see if you can

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relax those muscles in your

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belly a little bit more

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with each and every breath. And

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notice when you do the breaths about ability

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to also deepen in its flow as you breathe in

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and exhale. And

2:13

imagine on your exhales

2:16

that you are releasing

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stress, you're releasing

2:20

tension, you're releasing any

2:23

fears or frustrations

2:26

or self-doubt. And

2:30

releasing those negative

2:32

energies on your exhale

2:35

and on your inhale, just

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softening your belly a little

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bit more. Breathing

2:45

a little deeper down

2:47

into your lungs. Now

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for the next three breaths, I want you

2:55

to exaggerate this so that you're kind of

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forcing a deeper breath

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in and also force

3:02

a deeper exhale out.

3:05

And this is just to help release

3:07

the muscles. So breathing in deeper

3:10

and deeper and then exhaling and

3:12

pushing that air out a little bit

3:14

more at the very end, maybe a

3:16

little like, ah, and

3:18

then relax your stomach. Breathe

3:23

in deeply, exhale, exhale

3:26

and force that little bit

3:28

of air out at the end. And

3:31

then relax the belly and

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breathe into it. This is the

3:35

last time. Breathing

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deeper and deeper and on

3:39

the exhale, exhaling, exhaling, exhaling

3:41

and forcing the exhale out just a

3:44

little bit more at the end. Relax

3:46

the belly and then just breathe.

3:51

And just exhale and

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just breathe in And

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exhale normally and naturally, but no

3:59

doubt. If

4:02

your breath and now is a little

4:04

deeper. Maybe

4:07

a little more relaxed. and if

4:10

you feel like your shoulders are

4:12

relaxed, go ahead and roll them.

4:15

Are moving up to your ears and

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down again a couple of times. You

4:19

can this year neck side to side

4:21

and income to center. Industry.

4:25

Then. Exhale

4:30

again. Now

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turning. Your attention to

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any thoughts or feelings that

4:40

you may notice they me

4:43

feel like emotions. You can name

4:45

or it me. Feel like a

4:47

feeling in your body or perhaps

4:49

it thinking there's no right or

4:51

wrong here. Just notice of thing.

4:56

In anything that doesn't. Serve you.

4:59

You can imagine yourself

5:01

gin. Lee acts hailing

5:03

those thing. With

5:07

every exhale. Excelling

5:11

any thoughts or feelings

5:13

that. Just aren't surfing you.

5:15

Right now. And

5:22

on the breaths and ease in.

5:25

Comfort and he. Course

5:32

sense. He just been here

5:34

now. Read

5:40

any now in Pay

5:43

attention to those subtle

5:45

sensation. Is

5:47

he played in and out

5:49

for the next three minutes.

5:51

Whether you're just raising in

5:53

an hour in present. A

5:57

few releasing and the exhale.

6:00

Three minute begin Now. And

9:03

that. Was three more minutes. Bringing

9:09

your. Attention now to the

9:11

rest of your body. Just scanning

9:14

may be starting at the tip

9:16

of your toes, at the top

9:18

of your head and as you

9:20

can imagine, enter into. Beginning

9:23

to move in here. Body A

9:25

chin. Total energy. A

9:30

few. More bread snow allowing

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that gentle energy. To

9:34

flow from head to toe

9:37

as you prepare yourself to

9:39

open your. Eyes or if you've

9:41

been doing this with your eyes

9:43

open it definitely want to give.

9:45

A little body will go in

9:48

order to let your body and

9:50

mind know that this net it

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he is moment is complete. Thank

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you so much for spending some

10:07

of your day with me today.

10:09

I'm Sell Hamilton. This is the

10:11

Meditation Minis podcast think you. Also,

10:13

every time you share this podcast

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with friends and family here email

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lists to her clients A Appreciate

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kill. It is literally just me.

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One hundred percent independently produced and

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so when you do that you

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are literally my marketing department. Say

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thank you for that! Create an

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amazing week.