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Welcome to the Meditation Minis podcast, mind

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shifting meditations to help you feel better fast

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with your host, hypnotist, Shel Hamilton.

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Hello, thank you so much for

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taking a little break in your day

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today for yourself and for

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choosing to spend that break with

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me and a meditation mini. I'm

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very excited to do today's meditation

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with you. It is very simple,

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but very powerful. Like sugar

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All right, so I said simple

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like sugar, but powerful like sugar.

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And we are going to do

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this together, sugar. So

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if you want to close your eyes, that's

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fine. If you want to stay or. or

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even if you're walking, you

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should be totally fine with this meditation. So

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let's begin by taking

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that first deep purposeful breath in

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through our noses and just breathing

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as deep up and down

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our diaphragm as we can.

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Breathing in through your nose,

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breathing in and in. And

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like I said, I need this as much as you probably do. So

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we're going to do it together. And

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if your timing ends up different

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than mine, that's okay. Just smile

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and do you whatever

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that looks like. So

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breathing in the nose, breathing in and

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in and out the mouth.

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And let's breathe in together

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again through our noses, breathing

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in and in out through

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the mouth. I

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don't know about you, but I have

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had some serious stress this past

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week. My chronic back

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pain is flaring up. And

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so for the next couple of breaths

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in and out, the

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exhales, I'm going to wiggle

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and kind of stretch and

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maybe even crack some things in my

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back a bit. And again, you do

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you. So

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if you want to wiggle, if you want to

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stretch, go for it as we breathe in together,

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breathing in and

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out. And

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in and out. And

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breathing in. And

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you continue to breathe in and out while

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I talk to us for a moment. So

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self-care can actually be

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this simple. Self-care

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can be taking a

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couple of minutes in our day and

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purposefully breathing in and

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out and just kind of turning

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other things off. If

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you even want to get up

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and touch your toes, if you

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feel like you want to be

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that active, it's okay. Like I

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said, you do you. We are

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doing ourselves individually

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well together. And

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it's very likely continue

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to breathe, breathing in, in,

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in, breathing out,

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out, out. It

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is very likely while you are

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doing this and listening to my

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voice, that there are actually

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thousands of other people around

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the world listening

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to this. Maybe

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not starting at the same exact moment you

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did. Maybe they are just

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finishing up their last 30 seconds as

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you start your first 30 seconds. But

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think about that. You're breathing

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in, in, in. Have you remembered to

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continue to breathe in, in,

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in, and then out,

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out, out, hundreds

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or thousands somewhere in the

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world with you? You're

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breathing in, in, in, and out, out, out. you

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to do it in your own time, in your own

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way. If you start to get a little

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light-headed, you don't have to breathe this

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deep, that's fine. You can just

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breathe into whatever is comfortable

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and then let it

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go. Let it go.

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Let it go with that exhale. Maybe

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you're letting go of feelings. Maybe

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you're letting go of thoughts. Maybe

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you're letting go of physical things. Maybe

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you're letting go of emotional things. Whatever

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those things are for you, let your

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subconscious mind guide you as we

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breathe in, in, in.

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Let them go on the exhale. Out, out,

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out. Breathing

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in, in, in. And

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out, out, out. And

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perhaps it would be fitting for us

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to do our last

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five breaths somewhat

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together. It doesn't have to be exact.

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So if you want to

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make yours a little shorter in some way or a

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little longer in another way,

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that's fine. But

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perhaps we'll just do it kind of

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sort of together, our

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last five breaths as we

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breathe in that healing,

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centering energy and

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exhale anything that is no

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longer serving us, whether

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it's stress, cares, worries,

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anxieties, doubts, thoughts.

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Beginning now, breathing in, in,

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in. And

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out, out, out. Breathing

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in, in, in. And

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let it go on the out breath

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out. Breath

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three, breathing in, in,

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in, in. And

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out, out, out, out, out. Second

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to the last breath, breathing in,

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in, in. And

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letting it all go out, out, out.

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It might feel a little tingly, that's

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okay. And

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that final fifth breath, breathing in,

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in, in, in, in, in,

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in. And

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out, out, out,

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out, out, out. Now,

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before we finish this, like

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I said, if you feel a little

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tingly, a little light-headed, that's okay,

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it's normal and natural, especially

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if you haven't been taking many deep breaths

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in the past day or two. So

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if that is the case for you, I

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invite you not to get out of your

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chair too quickly, not to get up and get

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moving. Maybe give yourself

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a few more moments or minutes,

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have a sip of water or tea, if you have

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that with you, you can

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even, if you need to, check emails,

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and then you can get up and do your day. Preparing

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yourself now to open your

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eyes and do whatever feels

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like the best fit for you.

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Right here, maybe. Thank

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you. Thank

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you so much for spending some of

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your day with me today. I'm Shel

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Hamilton and this is the Meditation Minis

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podcast. If you

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have any requests for topics

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or imagery, please don't hesitate

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to write me and make

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the request. Of course, I

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can't take every request, but

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I do do my best

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to fulfill as many of

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them as I can. You

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can find me at my

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personal email address, which is

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shelhamilton@gmail.com. Thank you again for listening

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and create an amazing day.