To help you cope, FIT returns with the second season of the guided meditation podcast with yogi Zubin Atré. Find yourself a quiet corner. Plug in your headphones, empty your mind of other thoughts, and let Zubin's podcast guide you.
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[00:00:00] You are listening to the Quince Podcast. You are listening to the podcast Rise With Zubin and this is your host Zubinathri. We are about to start a guided meditation to manage stress.
[00:00:33] During this course of time we want to look at some of the important aspects of our lives. We will look closely into our work life, our relations and our own self. We won't put all the things related to these aspects back in order.
[00:01:06] Before we begin make sure that you are in a comfortable and safe environment where you could practice stillness for the next 12-15 minutes. Please understand that this is your personal time and you must thank yourself for giving this time to yourself.
[00:01:30] It is our personal responsibility to place our well-being above everything that happens to us. Now gently close your eyes and watch your breath as it is. We are trying to alter or control it. Watch the inhalations and the exhalations take place one after the other.
[00:02:09] Watch the breath entering your nostrils, touching the back of the throat and watch as the breath goes down, down towards the navel along the spine. Watch yourself breathing out. Watch the exhalations minutely. As you breathe out watch how the navel goes in towards the spine.
[00:02:51] Every release of the breath you are relaxing your muscles and you are letting go of the thoughts and the worries. Now breathe in through your nose to the count of 4 and breathe out through your mouth to the count of 6. Repeat this exercise a few times.
[00:03:42] By breathing out longer than breathing in your body relaxes more efficiently and faster. Now simply bring your breath back to its natural rhythm. A comfortable effortless breath. As you inhale imagine the breath creating space in your head, decluttering the thoughts.
[00:04:25] As you exhale allow relaxation to enter your body giving you a sense of calmness and stability. You can imagine the breath traveling inside the headspace and it's working its way to your nervous system. You can imagine the breath traveling at the back of your head.
[00:05:03] As you breathe imagine the breath creating more and more space in your head. Decluttering letting go of the thoughts that you no longer need. As you exhale relax your body completely. Now imagine yourself entering in a big room.
[00:05:44] You see there is a wide table inside the room and as you go closer you see there are three boxes on the table. As you move further closer to the table you see the boxes are closed with each having a label on them.
[00:06:31] You approach towards the first box. You take a closer look and the label reads work. As you open the box you start to imagine your life at work. Your workplace. You see yourself working and it doesn't matter what you do.
[00:07:12] Where you work you simply bring your attention and you focus on your work life. And if there is any issue or anything that needs to be fixed you start to acknowledge that. You remind yourself that it's in your own hands to fix and resolve your life at work.
[00:07:59] You are now closing the box of work. You have had a good look at the box of work. You are now closing that box. As you do that you are able to put things related to your work life back in order. You visualize maintained energy levels.
[00:08:36] You see yourself being productive and you see yourself being rational, wiser and content. Now you are reaching towards the second box. It has a label that says relationships. As you open that box you pay attention to the people you are connected with.
[00:09:33] Notice if someone you relate to needs you to have a conversation. Notice if you need to reach out to someone and have an honest conversation. Simply observe the relationships you share with people in your life. You now close the box of relationships.
[00:10:11] And as you do that imagine yourself sharing healthy bond in your relationships. Now you finally pick the third box. On the label reads self care. As you open the box of self care you come across with your own presence at multi levels.
[00:10:56] You see your body, your mind, your breath, your intellect, your spiritual being and your higher self. See yourself paying attention to all of them. One by one now look carefully if there is anything you can do for yourself to make yourself
[00:11:36] feel better at the physical level, to make yourself feel wiser at the emotional level, to make yourself feeling much more accomplished at the level of your intellect, to make yourself feel in power with your spiritual existence.
[00:12:15] As you close the box of self care imagine giving yourself a time and a day where you simply focus on your own needs. You are now slowly moving out of this room and as you leave thank yourself for paying
[00:12:42] attention to some important aspects through these boxes of life. Now become aware of your surroundings and whenever you are ready you can just simply open up your eyes. This was your guiding voice Zubinathri. Thank you for being here.