Welcome to your daily meditation practice,
The Daily Med.
As a beginning practitioner of meditation,
This is all that you will need to start with to develop a consistent,
Easy meditation practice.
Wherever you are,
Come into a comfortable position,
Any one of your choice.
This might be seated or lying down.
You might be resting against a surface.
You might be in a private or a public place.
So find a position where you can relax your muscles and still feel supported.
When you're ready,
Take a deep breath in through the nose,
As deep as you can.
Then exhale through the mouth,
Sighing out the energy to release.
Repeating this action for a moment or so.
Breathing in through the nose,
Nice and deep.
Exhaling,
Sighing through the mouth.
You can choose to close down the eyes if they're not closed already.
Closing the eyelids deep into the sockets.
Or you might prefer to softly focus your gaze in the space in front of you.
Having the awareness of everything within your sight without a particular point of interest.
Let's begin by softening your body from head to toe.
Scanning the body from the top of your head.
Starting with relaxing your forehead.
The eyebrows.
The space behind the eyes.
Relaxing your cheeks,
Creating space in the jaw.
Softening the tongue.
Moving down the neck.
Letting your shoulders drop down the back away from the ears.
And a lift through the heart space and then elevate through the crown of your head,
Growing the spine nice and tall.
Softening the belly.
Letting it expand and contract with every breath.
Moving your attention to your centre of gravity.
Stacking the shoulders above the hips,
Not arching or hunching in the back.
Rather just hovering in space.
Stable and supported.
Right through the midline of your body.
Once you've found your centre,
Then you can begin to relax into your sit bones.
Feeling the pressure from your low back moving,
This ease of tension down the leg.
Softening the thighs.
Creating space in the knee joint.
Relaxing the calf muscles.
The ankles.
And finally the feet.
Feeling spaciousness through head to toe in your body and in your mind.
Feeling the barrier of the skull dissolving,
The contents of your mind oozing out into the atmosphere around you.
Releasing.
And allowing the consciousness of the atmosphere around you to come in.
Creating this open channel of connection and communication.
Breathe into this space.
Don't try to not think.
Thoughts are a natural process.
Rather let them be fluid without any attachment to thought.
If you feel a thought carrying you with it,
Then just take a deep breath in.
When you exhale,
Come back to your centre.
Now your body centre is unique,
It might be your third eye chakra,
That place between your eyebrows,
Or your heart space,
Or in your solar plexus located in the stomach.
Wherever it is,
Use this centre of gravity to keep you grounded in your practice.
Now let's draw your awareness to your breath.
Breathing in and out of the body in its own way,
At its own pace.
Try and take a step back for a moment and observe your breath.
How it is today.
The quality of the breath without needing to control it.
I understand that this is tricky to do,
But have a go.
It's interesting how breathing happens to us automatically throughout the day.
And yet we can tell so much about our state of being by bringing our consciousness to the breath.
Quickly breathing in through the nose and breathing out through the nose.
Now let's begin to deepen the breath,
Drawing it out for longer on the inhales.
And on the exhales,
Emptying completely without using too much force or effort.
Just let this naturally progress to longer,
Deeper breaths.
And on the out-breath,
Feel the tension releasing from your body,
Your muscles softening and relaxing.
And on your in-breath,
Feel yourself opening up,
Expanding your capacity,
Realising your potential.
Opening and softening.
Now that you're in a more relaxed state of being,
Draw your attention to the sounds around you in your environment.
Start by listening to the ones close by you and then gradually stretching your awareness to the ones that you can hear farthest away.
Notice the sensation of touch against your body,
Feeling the surfaces around you,
The air around you.
How your clothes feel on your skin.
How your hair feels against your skin.
And how your body is held in the space you're in.
Breathing in and breathing out.
Exploring this space with a very gentle curiosity to find a dance between your internal world and your external world.
Connecting you to yourself and that which exists outside of you.
Recognise yourself as a valuable part of the world.
And acknowledge your potential to cause ripples and waves with your thoughts and your actions.
You might like to take this final moment to set an intention for your day,
Something that you can focus your energy on,
Something you'd like to bring into the world or change,
That you can practice throughout the rest of your day and come back to as an anchor point.
Beautiful.
Thank you for taking this time to practice meditation.
And remember,
Today is what you make of it.
