Last week my friend Yasmine Jandali (a professional voice over artist with an extremely soothing and beautiful voice) messaged me and asked if I wanted to work together to create a guided meditation. She wanted to help people cope with the stress, anxiety and overwhelm we’re all experiencing to various degrees during Coronavirus and quarantine. The answer was an absolute and immediate YES!

Over the weekend I wrote a meditation script with relieving the current stress and anxiety we’re all under in mind, and sent it over to Yasmine (along with some photos of one of the most relaxing places I’ve ever been, Plitvice Lakes in Croatia). She went to work recording and created what became a beautiful guided meditation video.

This short 12 minute guided meditation will help you center in your body and breath, and is appropriate for all levels of meditators – from brand new beginners to those with significant meditation experience. It focuses on mindful breath and includes a body scan to help relieve your anxiety, stress and any overwhelm you may be feeling.

Below you will find the video version of the mediation and an audio only version. I am also sharing a script below for anyone who would prefer to meditate without external narration.

The narration of this meditation was performed by my friend and professional voice over artist Yasmine Jandali. Yasmine was a joy to work with on this project and I highly recommend her if you ever need professional vocals for a project (Yasmine is available for hire to do beautiful voice over work in English, Spanish, and Arabic. You can see samples of more of her work at https://voice123.com/yasminejandali and contact her at yasmine@yasminejandali.com).

Guided Meditation Script

(This script is for personal use only. Please contact me to discuss rights if you are looking for a meditation to record or use professionally).

For this meditation you will want to be sitting upright in a comfortable seat, keeping your spine straight, your shoulders relaxed, and your hands resting in your lap.

To begin, take some deep breaths for three counts in through your nose, and three counts out through your nose.  With each exhale allow yourself to sink deeper into relaxation and release any tension you’re holding onto.

Inhale, two, three… And exhale, two, three.

Inhale (two three)… exhale (two three)

Inhale (two three)…  exhale (two three)

Now extend your breathing…   four counts in, pause four counts at the top, four counts out, and pause four counts at the bottom.  In your mind you should count.

Inhale, two, three, four.
Pause, two, three, four.
Exhale, two, three, four.
Pause, two, three, four.

REPEAT BREATH CYCLE 4 TIMES

Now allow yourself to let go of controlling your breathing and allow it to take on a natural rhythm as you focus your attention on feeling it. Feel the cool of each inhale entering your nostrils, and the physical expansion of your lungs. Feel the warmth of each exhale as it leaves your nose at your body’s natural rhythm.

(Allow 1 – 2 minutes of breathing – If your mind begins to wander away from your breath, gently bring your attention back to how the air feels on your inhale, how your lungs expand, how the air feels on your exhale).

Allow yourself to continue breathing naturally as you bring your attention to your body:

– Bring your attention to the top of your head and your forehead. Notice any tension and gently allow it to melt away.

– Now move to the left side of your face, your ear, your cheek, and your jaw. Notice any tightness and gently allow it to release and float away.

– Move to the right side of your face, your ear, your cheek, and your jaw. Notice any tightness and gently allow it to release and float away.

– Now move your attention down to your throat and your neck. Notice any tightness or clenching and feel as it releases and floats away.

– Now feel your chest. Notice any tension and feel as it softens and dissolves.

– Now your upper back and your shoulders. Notice anything you’re holding onto and feel as it softens and releases.

– Moving into your midback…. Softening….. releasing.

– Your lower back… softening… releasing.

– Your stomach…. Softening…. Melting… releasing…

– Your pelvic area…. Gently releasing…

– Feel your hips…. First your left… then your right…. Notice any tension…. And feel it melt away….

– Moving to your upper legs…. Softening… releasing.

– And your knees…. Softening… releasing…

– And your lower legs… softening… releasing… all of the tension floating away.

– Now your ankles…. First the left… then the right… softening… releasing…

– And your feet….the top of your feet… the bottom of your feet… and your toes…. All softening and releasing.

Allow your attention to return to your breath. Feel the cool of each inhale entering your nostrils, and the physical expansion of your lungs. Feel the warmth of each exhale as it leaves your nose at your body’s natural rhythm.

(Allow 1 – 2 minutes of breathing – If your mind begins to wander away from your breath gently bring your attention back to how the air feels on your inhale, how your lungs expand, how the air feels on your exhale…)

Gently begin to bring your right hand to rest on the center of your chest.  And then place your left on top.

Feel your hands as your lungs expand on the inhale, and contract on the exhale.

When you are ready gently begin to open your eyes and come back to the here and now… remembering that at any point as you go about your day, you can pause and bring your hands to your heart just like this and feel the rhythm of your body and your breath.

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