Welcome,
I'm so glad you are here.
This could be your first time meditating or you've dabbled a little bit or have a few meditations under your belt.
It doesn't matter,
You're exactly in the right place.
Meditation doesn't have to be complicated.
It doesn't have to be perfect.
It's really just about giving yourself a few minutes to pause,
Breathe,
And reset.
So as we go through this session,
I'll guide you through every step of the way.
There's no right or wrong,
And there's no need to silence your mind or put any pressure on yourself.
All you need to do is just be here with yourself exactly the way you are,
And I'll guide you along.
And whatever happens,
Happens.
So get comfortable,
And let's begin by taking a deep breath in through the nose as deep as you can.
And slowly exhale.
And relax a little further as you breathe out.
And gently close your eyes.
Notice how you feel today.
What emotions are running through your body right now?
Are you feeling bored,
Restless,
Hopeful?
Whatever the emotions are,
I want you to merely acknowledge them for the time being.
You don't have to do anything else.
Whereabouts in your body are those emotions gathered?
Great.
Let's take another deep breath in through the nose,
As deep as you can.
And slowly exhale.
And now relax your muscles a little bit as you breathe out.
Are any muscles tense in your body?
Usually it's the jaw or the shoulders.
Try to relax whichever muscles you can.
Now I want you to take note of how the breath feels in your body.
You don't have to think about it.
You don't have to analyze it.
Just observe the sensations,
The raw sensations of the breath.
Where do you notice the breath the most?
Where is it coming from?
Your chest?
Or do you breathe into your belly?
Now you'll notice the thoughts will be restlessly seeping in and arising.
And just know that that's perfectly normal.
It's a big part of meditation.
The goal of meditation isn't to quiet the mind.
It's to take note of when those thoughts arise and go back to the present moment.
So if those thoughts do arise,
If you do have thoughts,
That's fine.
You just acknowledge the thoughts,
Observe them like you're watching them through a TV,
And then label the thoughts.
Once you've labeled the thoughts,
You may go back to your breath.
Take note of how the body moves with each in and out breath.
How the skin may stretch a little bit more when you inhale,
And shrivel when you exhale.
Notice how the skin is moving with each in and out breath.
Notice the pace at which you're breathing.
Is it fast or slow or normal?
Now take a few moments to notice the air flowing in through the nostrils and out of the nostrils.
Notice how it's a little cooler when you breathe it in.
It's a little warmer when you exhale.
Quickly go back to your body.
Have any muscles tensed up?
In that case,
Relax the muscles and then go back to feeling the air flowing in and out of your nose.
Are there any sounds when you breathe?
Can you hear your breath?
And on your next exhale,
Relax a little bit more.
And go back to your nose,
Noticing the air flowing in and out.
Is one nostril more blocked than the other?
Are the inhales longer than the exhales?
Are the inhales longer than the exhales,
Or vice versa?
And again,
Let's take another deep breath in through the nose,
As deep as you can.
And slowly exhale.
And relax your muscles even more.
And when you're fully exhaled,
I want you to think of something about your life for which you are grateful.
There's something that you're grateful for.
And follow it up with a why.
Why are you grateful for this thing?
And when you've done that,
You may open your eyes.
And when you've done that,
You may open your eyes and welcome back your physical surroundings.
And that's it.
So how do you feel?
Calmer,
More focused,
More presence?
Either way,
I wanna really commend you from the bottom of my heart for giving this meditation a try,
For doing what is best for you.
Honestly,
Great work.
And a little tip when you are embarking on this new journey of meditation.
Start small,
Go easy on yourself.
Start with the short meditations and gradually over time,
Work your way up.
But keep at it,
And I'll see you in the next meditation.
From my heart to yours,
Thank you.
