20-Minute Body And Breath Meditation

Join me as we tune into the sensations of the body and relax into the natural process of the breath. As we relax into the ground beneath us and the breath within us, we can see that there is very little that we need to do, and actually the less we do, the better we are for it.

Transcript

My name is Lucas and I want to thank you for joining me for this quick meditation. Let's start off by. . . Finding a quiet space. And taking a comfortable seat. Your comfortable seat could be sitting, It could also be lying down or even standing as well. And once you've found a comfortable seat, Let's just start by really being aware of the contact that we have with the floor. So if it's your feet. Really feel. The weight pushing down into the earth. If it's your legs or. . . Your bottom. Or maybe you're laying down and you can feel your whole body just pressing into the earth. Let's just really tune into that sensation. Tune in to gravity. Pulling you down. There may be some parts of your body that are holding some tension and resisting natural pressure of gravity. So just try to tune in to areas where. . . You might still be holding on and trying to resist. Sometimes it's very subtle things like allowing the tongue to fall from the roof of the mouth. Or relaxing the eyebrows. Relaxing the neck and the shoulders. Just letting them drop. Letting gravity do the work for you. Down the arms, Into the hands, Into the fingers, Just let them fall, Let them relax. Traveling down the spine. Just feeling where in your back you might be tense. So as you continue traveling down, Feeling the stomach, Feeling the pelvic area, Feeling the hips and the glutes. And just check in there and see if you're holding any tension or if you're flexing your muscles. Traveling down the legs, To the thighs. The knees, Calves, The lower legs. Down to the feet. You should allow your toes to relax. And just check in now with your whole body. Do you feel like gravity is doing more of the work? Or maybe there's still areas that. . . Feel tight and tense. Don't worry about it. We'll get to those. So if you haven't already. . . Start to slowly close the eyes. Feel gravity doing the work and feel the ground beneath you. Just feel the support. That it's providing for you. Feel how you have to do nothing. To be supported by the ground. So with the eyes closed. Let's just start tuning into the breath. Don't try to change it, Just start observing what the breath is doing right now. Is it shallow? Is it deep? Is it short? Is it long? Just allow that breath to continue naturally. Without trying to. . . Force it or change it. Just observing it. Not trying to consciously breathe. And that's the thing about the breath, Is that it just happens naturally. Let's see if we can just relax into the natural breath. Let's try that for a few minutes. All we're doing is tuning in and being aware of the natural process that's going on. And as you're doing this, Thoughts will naturally come up. And just try to keep bringing your awareness back to the breath. We can be aware of the thought process. We can see the thought arise, But we don't have to consciously get involved with it. We can just see that it's a process that's happening. See that it also falls away? They say that the mind is like a clear blue sky. And all the thoughts that come up. Are just like clouds and storms. And they always pass. And underneath it all is that clear blue sky. And if we can just remember that The clear blue sky is there, Always. This process just becomes more of an observation process where we can see the storm and we can see the clouds. But we know it's just temporary. And we know that soon they'll pass and there will be blue sky. And I think that's where the practice of meditation becomes very powerful. As a reminder. Of the clear blue sky. Of the natural process of breathing and thinking, And a reminder that there's really nothing to do. So let's just tune back in to our bodies. And just feel that weight. And let's tune back into the breath and let's take a few deep breaths in through the nose and out through the nose. So let's take a deep inhale. And let it out. Do that again. Deep inhale. And out. Let's do one more, But this time. . . Let's extend the exhale as slowly as you possibly can. Really control the exhale. Deep inhale in. Slow exhale out. I'll just begin to. . . You wiggle your fingers, Wiggle your toes. And when you're ready, Just begin to gently flick the eyes open. And come back to the physical space that you're in. So today, As you go about your day, Just remember the breath. Just tune into it and tune into the natural process that's going on. Thank you for joining me in this meditation, And I hope to practice again with you soon.