January 20, 2025 • 19 mins
Welcome to meditation! Today is the perfect day to explore how your breath can help calm and regulate your nervous system. Guided meditation, also called Yoga Nidra, is a powerful tool for rest and renewal. It allows you to connect with your body, calm your mind, and support the natural healing & regulating processes of your nervous system.
In this episode, I invite you to get cozy and listen along while I guide you through a short meditation practice. You'll finish feeling calm, relaxed, and renewed.
Ep 38: Managing Pain & Injuries via Nervous System Regulation Pt. 1
Ep 39: Managing Pain & Injuries via Nervous System Regulation Pt. 2
Ep 48: The Effects of Chronic Pain on the Nervous System Pt 1
Click HERE to send me a text & let me know your thoughts on this episode!
YouTube: Yoga with Monica Bright
Freebie: Yoga Sequencing for Different Injuries
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
In this guided meditation, we'll explore how
your breath can help calm andregulate your nervous system.
Guided meditation also calledyoga nidra.
When practiced in deeprelaxation is a powerful tool
for rest and renewal.
It allows you to connect withyour body.
(00:20):
Calm your mind and support thenatural healing processes of
your nervous system.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you ifyou're a yoga teacher, you're
(00:43):
looking for support, you love tobe in conversation, and you're a
lifelong student.
In this podcast, I'll share withyou My life as a yoga teacher,
the lessons I've learned, myprocess for building my
business, and helpful ideas,tools, strategies, and systems I
(01:05):
use and you can use so that yourbusiness thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
(01:28):
some laughs along the way.
Now, let's do this together.
Welcome back to the podcast.
I am so pleased.
That you have joined me here forthis special episode, I've never
recorded a podcast episode witha guided meditation.
(01:50):
But was reminded by a friend afew weeks ago, about how much
she practices the guidedmeditation.
I sent her almost seven yearsago.
I was so surprised that shestill listens to it.
And I thought today would be awonderful and probably
appropriate day.
To understand and experience thebenefits of meditation.
(02:14):
I think we can all benefit froma little meditation.
In this meditation, we'llexplore a how your breath.
Can help, calm and regulate yournervous system.
Guided meditation also referredto as yoga nidra when practiced
in deep relaxation in yogaclasses.
Is a powerful tool for rest andrenewal.
(02:38):
It allows you to connect withyour body.
Calm your mind and support thenatural healing processes of
your nervous system.
When you focus on your breath,you have the potential to
activate your body'sparasympathetic nervous system.
The part of the nervous systemresponsible for the rest and
(02:58):
digest response.
One key component of this systemis the Vegas nerve, which plays
a major role in helping you feelcalm, balanced, and connected.
I'll talk you through practicingslow, intentional breathing.
And we'll Sue the Vegas nerveand bring your body into a state
(03:21):
of deep relaxation.
Are you ready?
Let's get started.
First find a comfortableposition.
You can either lie down on yourback.
Rest in a supported reclinedposition or sit comfortably in a
chair.
Use any props or blankets tosupport your body and ensure you
(03:44):
feel completely at ease.
Notice, if you feel any areas ofyour body efforting or any
tension, and can you shiftyourself or prop yourself?
So that the tension begins tomelt.
Oh, Once you find yourcomfortable position.
(04:05):
Close your eyes or soften yourgaze.
And begin by noticing your bodyas it rests.
Bring your awareness to theconnection between your body And
the surface beneath you.
Allow your body to feelsupported heavy.
And completely at ease.
(04:26):
Take a moment to check in withyourself.
Notice how you're feeling inthis moment, physically.
Mentally.
And emotionally.
Without any judgment, justsimply observe.
Now shift your awareness to yourbreath.
Without changing it yet.
(04:46):
Just notice the natural rhythmof your breath as it flows in.
And out.
Feel the gentle rise and fall ofyour belly.
Your chest, your shoulders.
Let your breath be your anchor,that hopes to ground you in this
present moment.
(05:08):
Begin to gently lengthen yourbreath.
For a count of four, inhaledeeply through your nose.
One.
Too.
Three.
For a hold your breath.
And then to a count of sixexhale slowly through your nose.
(05:28):
One.
Too.
Three.
Four.
Five.
Six.
Let's breathe together a fewmore times.
Inhale one, two.
Three.
For pause.
Exhale one.
(05:50):
Two.
Three.
For.
Five.
Six.
Again, breathe in one.
Two.
Three.
Four.
Pause.
Breathe out one.
Two.
Three.
(06:10):
Four.
Five.
Six.
Again, Inhale one.
Two.
Three.
Four.
Pause.
Exhale one.
One two.
Three.
Four.
Five.
(06:31):
Six.
Continue to breathe.
And each time you exhale,imagine.
Releasing any tension or stressfrom your body?
With each inhale.
I imagine drawing in calm,soothing.
Energy.
Continue to breathe slowly.
(06:55):
As your breath slows, you'reactivating the Vegas nerve,
which helps.
Shift your body into a state ofdeep relaxation.
Let's deepen your breath byfocusing on the exhale, which is
especially soothing for yournervous system.
On your next breath.
Inhale deeply for a count offour.
(07:17):
And exhale slowly and fully fora count of eight.
If eight feels too long.
Focus on making your exhaleslonger than your inhales.
Tune into a sense of release.
As you lengthen.
Your exhale.
Exhale, all of your breath out.
(07:39):
Now inhale one.
Two.
Three.
For PAs.
Exhale one, two.
Three.
For.
Five.
Six.
Oh seven.
Eight.
Again, inhale one.
(08:00):
Two.
Three.
For.
Pause.
Exhale one.
Two.
The three.
For.
Five.
Six.
Seven.
Eight.
Again, inhale one.
Two.
(08:20):
Three.
For.
Paz.
Two.
Three.
For.
Five.
Six.
Seven.
A.
As you continue to breathe, youmay notice a feeling of warmth
(08:41):
or a feeling of ease is.
Spreading through your body.
This is your parasympatheticnervous system at work.
Sending signals of safety andcalm.
Throughout your body and yourmind.
Now let's bring awareness todifferent parts of your body.
Pairing each breath with a senseof release.
(09:04):
And relaxation.
Begin by bringing your awarenessto the top of your head.
I imagine a soft, warm light.
At the top of your head, gentlymelting any tension.
As you exhale.
Feel your scalp relax.
And let the muscles in yourforehead soften.
(09:27):
Allow your eyebrows to releaseany tightness.
And feel the space between youreyes expand.
Soften your jaw.
And allow your lips to partslightly.
Invite relaxation.
To your face.
On your next breath.
(09:48):
Shift your focus to your neckand shoulders.
As you inhale, imagine yourbreath.
Moving into these areas.
Creating space and ease.
On your exhale.
Let your shoulders soften awayfrom your ears.
And release any weight you mightbe carrying.
(10:11):
Feel your neck muscles, relaxand let your breath carry away.
Tension with each exhale.
Take your awareness to the topof your shoulders and begin to
trace your awareness downthrough your upper arms.
Your elbows.
And your forums.
(10:32):
With each breath, feel your armsway heavier.
As though they're sinking intothe support beneath you.
Bring your attention to yourhands.
Notice your poems, your fingers.
And the spaces between yourfingers.
As you exhale, imagine all ofthe tension flowing out through
(10:53):
your fingertips, leaving yourarms and hands.
Completely relaxed.
Shift your awareness to yourchest and the area around your
heart.
As you inhale, feel your chestgently rise.
And expand.
Creating a sense of openness.
(11:14):
And on your exhale.
Allow any heaviness or tightnessto melt away?
Replace it with a feeling oflightness and calm.
I imagine the space around yourheart, glowing with a soft, warm
light that radiates peacethroughout your entire body.
(11:35):
Now become aware of your back.
Started your upper back.
And move down towards your lowerback.
As you inhale, imagine yourbreath spreading across your
back.
Creating a sense ofspaciousness.
As you exhale.
Feel the soft tissues along yourspine release, allowing your
(11:58):
back to soften.
And sink into the surfacebeneath or behind you.
Now focus on your hips and yourpelvis.
Inhale deeply into this area andinvite ease and comfort.
On your next exhale.
Release any tightness or tensionstored here?
(12:21):
Feel your hips get heavy.
And support it and let go of anyeffort or holding.
Shift your attention to yourlegs.
Start with your thighs.
Notice if they're engaged.
Can you allow them to soften andfeel heavy with each breath.
(12:43):
Move your awareness to yourknees, then your calves, and
finally your ankles and feet.
Notice the arches of your feet.
The soles and each toe.
On every exhale.
I imagine any remaining tensionflowing out through the soles of
your feet.
Leaving your legs and feetcompletely.
(13:05):
At rest.
Now take a moment to bring yourawareness to your entire body.
With each breath.
Feel the wave of relaxationflowing from the crown of your
head.
To the tips of your toes.
I imagine your body surroundedby a warm, calming light.
(13:26):
As though you're being gentlyheld in a cocoon of peace and
safety.
With every exhale.
Sink deeper into this state ofrelaxation.
Take a moment to notice how youfeel now compared to when we
(13:47):
began.
Feel the ease in your breath,the calmness in your body and
the stillness in your mind.
No, that this sense of calm isalways accessible to you.
Simply by connecting with yourbreath.
Even just a few intentionalbreaths throughout your day can
(14:08):
help you regulate your nervoussystem.
And bring yourself back intobalance.
When you're ready.
Begin to bring gentle movementback into your body.
Wiggle your fingers and yourtoes.
Move your shoulders.
And nod your head side to side.
(14:30):
Stretch in any way that feelsgood.
And when you feel ready.
Slowly open your eyes.
Returned to the present moment.
With a sense of calm andclarity.
Take a moment to thank yourselffor taking this time to care for
your body and your mind.
(14:53):
You've given yourself the giftof presence and relaxation.
And your nervous system.
Thanks you for taking a fewmoments to regulate it.
When you focus on your breath.
You have the potential toactivate your body's
parasympathetic nervous system.
The part of the nervous systemresponsible for the rest and
digest response.
(15:15):
I hope you enjoyed.
Practicing slow, intentionalbreathing.
And awareness of different areasof your body.
To help you shift into a stateof deep relaxation.
You are welcome to listen tothis episode.
Every time you need a guidedmeditation.
(15:38):
I absolutely loved teachingguided meditation or yoga nidra.
It's one of my favoriteworkshops to offer and it always
sells out.
Exposing or reuniting you withyour meditation practice is my
gift to you.
And if it feels challenging,that's okay.
(15:59):
I've often felt challenged tosoften my mind chatter during
meditation, too.
And if you're not alreadyteaching meditation, consider
it.
It's such a beautiful and muchneeded practice to share with
your students.
When you have a layered approachto your teaching and include
various formats, such as Yan,restorative, and meditation.
(16:22):
You help introduce students tovarious aspects of the yoga
practice and help them realizethat it's not a workout, but a
work in.
These classes, help studentsfind their way to the practices
that will serve them best.
It's so important for us to havethese conversations so that you
(16:43):
remember that there is so manyopportunities for you in the
teaching world.
You know that my goal is for youto love the yoga teaching life
and allow it to be fulfillingand rewarding.
And as always.
It takes some work to get there.
If you love this episode, let meknow.
I would love to create moreguided meditations for you.
(17:06):
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
Or any other.
I won't know your phone number.
It's just a neat addition to theplatform I use that allows for
this new and really easy way foryou to communicate with me.
Once you click on it.
(17:26):
It will take you to yourmessages.
But don't delete the code.
That's how your message will getto me.
And I would love to know yourthoughts.
If you're interested in moreinformation on your nervous
system and the vagus nerve.
I've added a couple of links topast episodes where I talk about
(17:46):
the nervous system.
So check them out in the shownotes.
Subscribe to the podcast.
So you're always in the know.
When a new episode drops andshare it with another yoga
teacher who you think would loveto be in.
On these conversations.
Thank you for helping to spreadthe word about this podcast.
(18:06):
If you've been taking notes inyour journal, as you listen to
these episodes, I'm so glad youare.
And I would also love to hearabout that as well.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you, it will help
you form a foundation forteaching students with injuries.
(18:27):
And it'll be a great resourcefor you to return to again and
again.
When you download the ebook,you'll be joining my newsletter.
That's just for yoga teachers.
I've got more exciting teachingscoming soon.
So I want to tell you all aboutthem.
And I would love for you to joinit so we can always stay
connected.
All right.
(18:48):
Thank you again for joining mefor this lovely guided
meditation.
That's it for now.
Bye.
Mhm.
In this guided meditation, we'll explore how
your breath can help calm andregulate your nervous system.
Guided meditation also calledyoga nidra.
When practiced in deeprelaxation is a powerful tool
for rest and renewal.
It allows you to connect withyour body.
(00:20):
Calm your mind and support thenatural healing processes of
your nervous system.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you ifyou're a yoga teacher, you're
(00:43):
looking for support, you love tobe in conversation, and you're a
lifelong student.
In this podcast, I'll share withyou My life as a yoga teacher,
the lessons I've learned, myprocess for building my
business, and helpful ideas,tools, strategies, and systems I
(01:05):
use and you can use so that yourbusiness thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
(01:28):
some laughs along the way.
Now, let's do this together.
Welcome back to the podcast.
I am so pleased.
That you have joined me here forthis special episode, I've never
recorded a podcast episode witha guided meditation.
(01:50):
But was reminded by a friend afew weeks ago, about how much
she practices the guidedmeditation.
I sent her almost seven yearsago.
I was so surprised that shestill listens to it.
And I thought today would be awonderful and probably
appropriate day.
To understand and experience thebenefits of meditation.
(02:14):
I think we can all benefit froma little meditation.
In this meditation, we'llexplore a how your breath.
Can help, calm and regulate yournervous system.
Guided meditation also referredto as yoga nidra when practiced
in deep relaxation in yogaclasses.
Is a powerful tool for rest andrenewal.
(02:38):
It allows you to connect withyour body.
Calm your mind and support thenatural healing processes of
your nervous system.
When you focus on your breath,you have the potential to
activate your body'sparasympathetic nervous system.
The part of the nervous systemresponsible for the rest and
(02:58):
digest response.
One key component of this systemis the Vegas nerve, which plays
a major role in helping you feelcalm, balanced, and connected.
I'll talk you through practicingslow, intentional breathing.
And we'll Sue the Vegas nerveand bring your body into a state
(03:21):
of deep relaxation.
Are you ready?
Let's get started.
First find a comfortableposition.
You can either lie down on yourback.
Rest in a supported reclinedposition or sit comfortably in a
chair.
Use any props or blankets tosupport your body and ensure you
(03:44):
feel completely at ease.
Notice, if you feel any areas ofyour body efforting or any
tension, and can you shiftyourself or prop yourself?
So that the tension begins tomelt.
Oh, Once you find yourcomfortable position.
(04:05):
Close your eyes or soften yourgaze.
And begin by noticing your bodyas it rests.
Bring your awareness to theconnection between your body And
the surface beneath you.
Allow your body to feelsupported heavy.
And completely at ease.
(04:26):
Take a moment to check in withyourself.
Notice how you're feeling inthis moment, physically.
Mentally.
And emotionally.
Without any judgment, justsimply observe.
Now shift your awareness to yourbreath.
Without changing it yet.
(04:46):
Just notice the natural rhythmof your breath as it flows in.
And out.
Feel the gentle rise and fall ofyour belly.
Your chest, your shoulders.
Let your breath be your anchor,that hopes to ground you in this
present moment.
(05:08):
Begin to gently lengthen yourbreath.
For a count of four, inhaledeeply through your nose.
One.
Too.
Three.
For a hold your breath.
And then to a count of sixexhale slowly through your nose.
(05:28):
One.
Too.
Three.
Four.
Five.
Six.
Let's breathe together a fewmore times.
Inhale one, two.
Three.
For pause.
Exhale one.
(05:50):
Two.
Three.
For.
Five.
Six.
Again, breathe in one.
Two.
Three.
Four.
Pause.
Breathe out one.
Two.
Three.
(06:10):
Four.
Five.
Six.
Again, Inhale one.
Two.
Three.
Four.
Pause.
Exhale one.
One two.
Three.
Four.
Five.
(06:31):
Six.
Continue to breathe.
And each time you exhale,imagine.
Releasing any tension or stressfrom your body?
With each inhale.
I imagine drawing in calm,soothing.
Energy.
Continue to breathe slowly.
(06:55):
As your breath slows, you'reactivating the Vegas nerve,
which helps.
Shift your body into a state ofdeep relaxation.
Let's deepen your breath byfocusing on the exhale, which is
especially soothing for yournervous system.
On your next breath.
Inhale deeply for a count offour.
(07:17):
And exhale slowly and fully fora count of eight.
If eight feels too long.
Focus on making your exhaleslonger than your inhales.
Tune into a sense of release.
As you lengthen.
Your exhale.
Exhale, all of your breath out.
(07:39):
Now inhale one.
Two.
Three.
For PAs.
Exhale one, two.
Three.
For.
Five.
Six.
Oh seven.
Eight.
Again, inhale one.
(08:00):
Two.
Three.
For.
Pause.
Exhale one.
Two.
The three.
For.
Five.
Six.
Seven.
Eight.
Again, inhale one.
Two.
(08:20):
Three.
For.
Paz.
Two.
Three.
For.
Five.
Six.
Seven.
A.
As you continue to breathe, youmay notice a feeling of warmth
(08:41):
or a feeling of ease is.
Spreading through your body.
This is your parasympatheticnervous system at work.
Sending signals of safety andcalm.
Throughout your body and yourmind.
Now let's bring awareness todifferent parts of your body.
Pairing each breath with a senseof release.
(09:04):
And relaxation.
Begin by bringing your awarenessto the top of your head.
I imagine a soft, warm light.
At the top of your head, gentlymelting any tension.
As you exhale.
Feel your scalp relax.
And let the muscles in yourforehead soften.
(09:27):
Allow your eyebrows to releaseany tightness.
And feel the space between youreyes expand.
Soften your jaw.
And allow your lips to partslightly.
Invite relaxation.
To your face.
On your next breath.
(09:48):
Shift your focus to your neckand shoulders.
As you inhale, imagine yourbreath.
Moving into these areas.
Creating space and ease.
On your exhale.
Let your shoulders soften awayfrom your ears.
And release any weight you mightbe carrying.
(10:11):
Feel your neck muscles, relaxand let your breath carry away.
Tension with each exhale.
Take your awareness to the topof your shoulders and begin to
trace your awareness downthrough your upper arms.
Your elbows.
And your forums.
(10:32):
With each breath, feel your armsway heavier.
As though they're sinking intothe support beneath you.
Bring your attention to yourhands.
Notice your poems, your fingers.
And the spaces between yourfingers.
As you exhale, imagine all ofthe tension flowing out through
(10:53):
your fingertips, leaving yourarms and hands.
Completely relaxed.
Shift your awareness to yourchest and the area around your
heart.
As you inhale, feel your chestgently rise.
And expand.
Creating a sense of openness.
(11:14):
And on your exhale.
Allow any heaviness or tightnessto melt away?
Replace it with a feeling oflightness and calm.
I imagine the space around yourheart, glowing with a soft, warm
light that radiates peacethroughout your entire body.
(11:35):
Now become aware of your back.
Started your upper back.
And move down towards your lowerback.
As you inhale, imagine yourbreath spreading across your
back.
Creating a sense ofspaciousness.
As you exhale.
Feel the soft tissues along yourspine release, allowing your
(11:58):
back to soften.
And sink into the surfacebeneath or behind you.
Now focus on your hips and yourpelvis.
Inhale deeply into this area andinvite ease and comfort.
On your next exhale.
Release any tightness or tensionstored here?
(12:21):
Feel your hips get heavy.
And support it and let go of anyeffort or holding.
Shift your attention to yourlegs.
Start with your thighs.
Notice if they're engaged.
Can you allow them to soften andfeel heavy with each breath.
(12:43):
Move your awareness to yourknees, then your calves, and
finally your ankles and feet.
Notice the arches of your feet.
The soles and each toe.
On every exhale.
I imagine any remaining tensionflowing out through the soles of
your feet.
Leaving your legs and feetcompletely.
(13:05):
At rest.
Now take a moment to bring yourawareness to your entire body.
With each breath.
Feel the wave of relaxationflowing from the crown of your
head.
To the tips of your toes.
I imagine your body surroundedby a warm, calming light.
(13:26):
As though you're being gentlyheld in a cocoon of peace and
safety.
With every exhale.
Sink deeper into this state ofrelaxation.
Take a moment to notice how youfeel now compared to when we
(13:47):
began.
Feel the ease in your breath,the calmness in your body and
the stillness in your mind.
No, that this sense of calm isalways accessible to you.
Simply by connecting with yourbreath.
Even just a few intentionalbreaths throughout your day can
(14:08):
help you regulate your nervoussystem.
And bring yourself back intobalance.
When you're ready.
Begin to bring gentle movementback into your body.
Wiggle your fingers and yourtoes.
Move your shoulders.
And nod your head side to side.
(14:30):
Stretch in any way that feelsgood.
And when you feel ready.
Slowly open your eyes.
Returned to the present moment.
With a sense of calm andclarity.
Take a moment to thank yourselffor taking this time to care for
your body and your mind.
(14:53):
You've given yourself the giftof presence and relaxation.
And your nervous system.
Thanks you for taking a fewmoments to regulate it.
When you focus on your breath.
You have the potential toactivate your body's
parasympathetic nervous system.
The part of the nervous systemresponsible for the rest and
digest response.
(15:15):
I hope you enjoyed.
Practicing slow, intentionalbreathing.
And awareness of different areasof your body.
To help you shift into a stateof deep relaxation.
You are welcome to listen tothis episode.
Every time you need a guidedmeditation.
(15:38):
I absolutely loved teachingguided meditation or yoga nidra.
It's one of my favoriteworkshops to offer and it always
sells out.
Exposing or reuniting you withyour meditation practice is my
gift to you.
And if it feels challenging,that's okay.
(15:59):
I've often felt challenged tosoften my mind chatter during
meditation, too.
And if you're not alreadyteaching meditation, consider
it.
It's such a beautiful and muchneeded practice to share with
your students.
When you have a layered approachto your teaching and include
various formats, such as Yan,restorative, and meditation.
(16:22):
You help introduce students tovarious aspects of the yoga
practice and help them realizethat it's not a workout, but a
work in.
These classes, help studentsfind their way to the practices
that will serve them best.
It's so important for us to havethese conversations so that you
(16:43):
remember that there is so manyopportunities for you in the
teaching world.
You know that my goal is for youto love the yoga teaching life
and allow it to be fulfillingand rewarding.
And as always.
It takes some work to get there.
If you love this episode, let meknow.
I would love to create moreguided meditations for you.
(17:06):
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
Or any other.
I won't know your phone number.
It's just a neat addition to theplatform I use that allows for
this new and really easy way foryou to communicate with me.
Once you click on it.
(17:26):
It will take you to yourmessages.
But don't delete the code.
That's how your message will getto me.
And I would love to know yourthoughts.
If you're interested in moreinformation on your nervous
system and the vagus nerve.
I've added a couple of links topast episodes where I talk about
(17:46):
the nervous system.
So check them out in the shownotes.
Subscribe to the podcast.
So you're always in the know.
When a new episode drops andshare it with another yoga
teacher who you think would loveto be in.
On these conversations.
Thank you for helping to spreadthe word about this podcast.
(18:06):
If you've been taking notes inyour journal, as you listen to
these episodes, I'm so glad youare.
And I would also love to hearabout that as well.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you, it will help
you form a foundation forteaching students with injuries.
(18:27):
And it'll be a great resourcefor you to return to again and
again.
When you download the ebook,you'll be joining my newsletter.
That's just for yoga teachers.
I've got more exciting teachingscoming soon.
So I want to tell you all aboutthem.
And I would love for you to joinit so we can always stay
connected.
All right.
(18:48):
Thank you again for joining mefor this lovely guided
meditation.
That's it for now.
Bye.
Mhm.
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