10-Minute Guided Meditation to Become More Energized

Hi, my name is Chloe Freytag, and welcome to Get Healthy U TV Meditations. Today, we're doing a 10-minute guided meditation to become more energized. So we're utilizing a technique today where we basically squeeze different parts of our body and thus stimulate extra blood flow to those areas, which provides us with better overall circulation and better overall energy. So it looks kinda silly, 'cause you're squeezing, but know that when you feel the relaxation, you'll really experience how that blood flow starts to work through your body differently, so I encourage you to try it, even if it feels a little silly or strange. It's a very powerful exercise and really great to do before working out to get your muscles ready to really circulate and work at their best function. It's great to do after working out as well to kind of cool down, so whatever time of your day you're choosing to meditate is a great time. Go ahead and find your way into a comfortable seat if you want to sit cross-legged on the floor, like me or maybe sitting in a chair, you can also sit on a pillow or a blanket, elevating your hips a little bit here. Allow your arms to relax comfortably, sit up nice and tall, and choose to either close your eyes down or just softly gaze towards the floor. And we'll start by checking in with our breath, so just let your breaths become deep and long, in and out through the nose. Our breath is one of the best ways to connect into our moment, into our bodies, exactly as they are. So we'll usually start meditation just by connecting to breath. So take a few more in and out at your pace, just kind of calm, into your body, calm into the space you're sitting in. Just by breathing simply. And if your hands are face down, allow them to flip over so they're face up. We'll start this exercise with just our hands. So as we inhale deeply, you'll hold your breath in and then squeeze your hands into little fists. Keep that breath held in. As you exhale, relax the hands. Two more times, just like that, inhale deeply. Squeeze the hands, nice, tight little fists. Exhale, relax. Last time, inhale deeply. Hold the breath, squeeze the hands nice and tight into little fists, and then smoothly exhale the air out. Relax the hands and again just breathe comfortably, long and deep. And feel how already that blood flow starts to circulate into the hands as you relax them. See if you can feel that sensation, that stimulation in the body just through that simple exercise. Feel that energy starting to move into the hands. Feeling the blood starting to circulate that direction. Take a few more breaths comfortably. We're going to add onto our hands here by also squeezing our elbows and biceps. So again, take a deep inhale, hold your breath, squeeze your hands into fists and then contract your elbows so that your biceps squeeze as well. Really tight, tight, tight squeeze. Exhale, relax the hands and elbows. Again, like that inhale deeply, hold your breath, squeeze your hands and elbows very, very tight, your arms are really activated, and then exhale, relax. Last one inhale deeply, squeeze your hands and elbows very, very tight position here with the arms, and then exhale, relax your arms and hands back down. Again, comfortably breathe. Allow your body to naturally absorb that reaction to that tension. So naturally, the body starts to energize and flow the blood through the arms. Just take long, deep breaths, allow that to happen on the inside. We'll start adding on here by including our shoulders in the squeeze. So hands, elbows and shoulders will all squeeze up and provide tension, and then relax on the exhalation. Deeply inhale, hold your breath, squeeze your hands, elbows, and shoulders all up, really, really tight position here. Exhale, relax everything. Again, inhale squeeze the hands, elbows, shoulders, everything really tight. Exhale, relax. Last one, inhale deeply, hands, elbows, shoulders, everything squeezes up, really tense in the muscles of the arms and the shoulders, and then exhale, relax the arms, relax the hands. Return into that comfortable, long, deep breath. Let your body absorb this energy. Let your muscles totally recover and enjoy that energizing blood flow of circulation coming through, long, deep breaths. We'll start to add on here by also squeezing our face. So your hands, elbows, shoulders, and face, so you'll squish your nose maybe or squeeze your eyes closed even tighter, however you can kind of scrunch up your face a little bit, and we'll really keep all that tension until we exhale. Take a deep inhale, squeeze your hands, elbows, shoulders, and face, everything really tight and squeezing. And exhale, relax. Two more times, inhale, squeeze hands, elbows, shoulders, and face, like the whole upper body is super tense, exhale, relax. Last time, inhale deeply, hands, elbows, shoulders, face, everything really tight, activated, squeezing, lots of tension. And then exhale, relax the whole upper body, relax your face. Breathe comfortably in and out through the nose. Enjoy that flow of energy that's naturally coming through, energizing your body from the inside out. Take about two more breaths here. Big inhales in, big exhales out. And we'll continue adding on, as we also introduce our legs, squeezing up, so our thighs will kinda squeeze up towards our chest, even if they just move a little bit, that's okay, but activate the muscles in the legs as well. So take a deep inhale, squeeze your hands, elbows, shoulders, face, and legs, everything squeezes up into a little ball, exhale, relax everything. Two more times, inhale, hands, elbows, shoulders, face, legs, everything really tight in your body. Exhale, relax. Last one, inhale deeply, squeeze your hands, elbows, legs, face, everything tight, tight, tight. Exhale, relax. Enjoy that comfortable seat, just breathe, keep your eyes closed. Keep your body totally relaxed so it can really absorb the result of that tension, energizing your muscles, your body, letting everything just fully absorb this circulation. We'll take this for our final round together, also adding in our toes, so you'll squeeze up your toes when you squeeze up your legs as well, everything in the body will be tight on that inhale. Three times, take a deep breath, hands, elbows, shoulders, face, legs, and toes, everything tight. Exhale, relax. Two more, inhale, squeeze your hands, elbows, shoulders, face, toes, everything in the body really, really tight, and exhale, last one, big breath. Squeeze, squeeze every single inch of your body, make it as tight as you possibly can to stimulate and energize from the inside, exhale as everything relaxes. And just take a few breaths, enjoying this energizing sensation in your body, in your mind, feeling that activation, that strength you have inside. Take about three more breaths comfortably, just absorbing this energy exactly as it is. Softly, you can start to blink your eyes back open, and that concludes our meditation here today at Get Healthy U TV. Thank you so much for meditating with us, and be sure to check out all of our other meditations as well. Remember, this is a very simple exercise of meditation that you can do at any point in your day and have a profound effect and result from these few minutes that you spend with us here. Thank you so much, have a great rest of your day or evening. We'll see you next time.