Welcome to day 4 of the morning meditation challenge.
Thank you for joining in and I hope you're enjoying everything we've learnt so far.
So we've covered a few different techniques including visualization,
Mindfulness and some breathwork.
But today we're going to dial it back to a really traditional meditation where you're going to watch your mind and your thoughts.
So start to find your meditation posture and if you can do this one seated then come and sit cross legged.
Rest the back of your hands on your knees and allow your fingers to curl in slightly.
Lift your shoulders up,
Take them back and then drop them down.
Check that your jaw is parallel to the ground and just wiggle it a little side to side to make sure it's released and relaxed.
Soften your forehead and all the tiny muscles around your eyes.
And if seated doesn't feel good for you then please come lie down on your back.
And if it feels good for you,
Close your eyes.
As you begin to imagine a ball of light hovering just below the soles of your feet.
And this light can relax and release everything that it comes into contact with.
As it starts to grow brighter and more vibrant,
You feel it relaxing your toes,
Shins,
Knees and thighs.
As it swirls through your pelvis and hips,
Relaxing your stomach,
Chest,
Lower back,
Mid back,
Upper back and your whole spine.
As this relaxation continues over your shoulders,
Down your arms,
Flowing through every muscle in your hands and fingers.
Let the relaxation soften your neck,
Lips,
Cheeks,
Eyes and eyelids.
Relaxing your right eyebrow,
Left eyebrow and the space between your eyebrows.
As it flows over your head and scalp,
Every inch of your body is filled with this light and utterly and completely relaxed.
As you gently rest your awareness onto the space just below your nostrils.
To the area where you feel the air touch as you breathe in and out.
Notice the sensation of the air touching this area.
The temperature of the air as you breathe in and how that temperature changes as you breathe out.
We will use this place as our anchor,
Keeping our attention and our focus on this sensation.
And if the mind wanders,
Which it probably will,
Just know it's ok,
It happens,
You're not doing it wrong.
All we want to do is become hyper aware of what's running through our mind by keeping focused on the breath.
And if the mind wanders,
Just bring it back to that place below your nostrils.
Keep watching,
Keep breathing,
Keep going.
I'm going to leave you here to meditate in silence for 4 minutes.
I'll let you know when it's time to come out.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Really good.
And just release your meditation and take a slow breath in through your nose and allow your belly to rise like a balloon.
And exhale ever so slowly,
Let your belly fall.
As you bring some movement back to your body,
Perhaps sweep your arms up above your head and take a nice stretch like you've just woken up.
Maybe you want to yawn or sigh,
Whatever feels good for you.
And take a moment to review your meditation practice.
How did that feel for you?
Was the mind busy or were you able to focus on the breath and let it become more still?
And do you notice a shift in your body and mind now?
And whenever you feel ready,
Blink your eyes open and maybe bring a very small smile to your face.
Offering a moment of thanks for your body and your breath and all of your blessings.
Thank you so much for listening.
I'll see you tomorrow for day 5 and I hope you have an amazing day.
