Hello,
My name is Mike and I'm going to lead you on a meditation.
So let's take a moment wherever we are to slow down.
Find a nice posture that you can be comfortable for some time.
I could be sitting,
Standing,
Laying down,
Cross-legged,
Whatever you're comfortable with.
I'll give you a moment to put yourself in a good position.
Wherever we are,
Let's take a moment and feel our feet on the floor,
Our butts touching the seat,
Just the physical contact with wherever we are.
This will help ground yourself in this moment as opposed to letting the mind
wander and think about all the past and future problems.
You can just be,
There's nothing to do.
Soak in this moment of just being you.
Whatever today brought and however your journey has taken you,
It's all led to this moment,
The only moment we'll ever have.
Let's take the time to drop in and get to know ourselves a little better and see what's going on
inside.
I'd like to start off with one deep breath in through the nose and out through the mouth.
Now we're going to turn our attention towards our breath.
All that means is you're going to focus
at the beginning of the breath as your lungs expand at the top of the breath,
The little space in
between,
The exhale when you're completely empty,
The pause at the bottom,
And try to connect one
breath to the next one.
Our attention gets lost sometimes in those in-between moments but I found
almost staring at that moment you can catch when the mind wants to escape.
I'll give you a little time to practice this.
Checking on your attention and bringing it back.
Thoughts and sensations will come and go like clouds.
Some might try and steal your attention
away and when you notice that,
You're going to open up your eyes and you're going to open up your
and steal your attention away.
When you notice that,
Simply say thank you,
Let it go,
And bring the focus back to the breath.
Some thoughts will be pleasant,
Some will be unpleasant,
And you just notice them all the same and let them go.
Remembering that this is a practice doesn't have to be perfect.
The mind has millions of thoughts,
Some are heavier than others,
So don't beat yourself up.
Simply go,
Aha,
I was caught or lost in thought,
And return to the breath.
No judgment needed,
Just the aha moment is why we practice again and again.
I found stringing together breaths to be the most beneficial practice throughout this.
If I can do one breath and link it to the next one and be fully present throughout that
and just show me the greatest benefits off the cushion.
There's no need to count them,
But you can if you'd like.
And just focus on one continuous line of attention.
You're doing great,
Just checking on the attention,
Continue making the line.
You can imagine your attention is like the ocean,
And the thoughts are like the waves,
And you're just surfing right along the surface,
Going under and over and allowing them to pass.
You don't have to get caught up and ride the wave,
You can acknowledge it and go through it and let it be.
You can always come back to this practice,
Even throughout the day,
Closing your eyes and riding
the line,
Surfing the line,
For three breaths can really ground you.
So I invite you to just take another inhale,
And exhale,
And when you're ready,
Invite the eyes to open if they've been closed.
Wiggle the fingers and toes,
Get reacclimated to the space,
And you can bring with you this practice.
Wishing you much love on your journey.
