Well,
Hello and welcome to our midweek mind break,
Our meditation for today.
Is going to focus on going back to some of the basics.
Of meditation.
One of the things that we can do to help increase our focus and our concentration is Taking,
Bringing your awareness to your breath.
So as you inhale,
Right,
You're going to say in your mind silently the word in.
So for the entire inhalation in.
And then for the entire exhalation,
You're gonna say out.
But silently in your mind.
And at the end of each round,
You're going to count.
Yeah,
You're going to go one.
You're going to go in.
And you're gonna keep going until you get to 10.
Now,
If during this process,
Right,
You do in out one,
In out two,
In out three,
I gotta take the dog out,
In out four.
Every time you have that thought,
I want you to come back and go back to one.
And this helps to build neuroplasticity of the mind,
Of the brain.
We want to come back and then you'll start to do,
You know,
You'll start to see,
You can go to four,
You can go to five,
Eventually you'll be able to go to 10.
When you get to 10,
You go back and start over again at one.
Okay,
So let's see how this goes for us.
And you want to keep your breath natural,
Right?
No forceful breath,
No big inhalations or exhalations.
Just easy,
Effortless,
Natural breath.
Just inhale.
And then the number.
All right,
So enjoy and we'll check in at the end.
So bring yourself into a comfortable seat.
Feet firmly planted on the floor unless you're lying down.
Lengthen your spine.
Soften your shoulders.
Align your ears over your shoulders and your shoulders over your hips.
And turn the palms face up and elbows back.
Just let the arms relax.
Fingers soften.
And then bring your awareness to your feet and your toes softening.
Towards the earth.
Relaxing the ankles,
The shins and calves.
Noticing any tension with detachment.
Softening the knees and the thighs and the back of the thighs.
Feeling the hips relax and release towards the chair.
Let the belly grow soft.
Releasing any tension in the low back.
The mid-back.
And the upper back.
Soften the shoulders.
The arms,
The fingers.
Breathing up the front body to the heart center,
Softening the muscles around the chest.
Letting the throat.
Muscles soften and relax.
Relax the jaw,
The muscles of your face,
All the way up to the crown of your head.
And just take a moment to check in and notice how your body feels.
If you need to make any minor adjustments,
Go ahead and do that now.
And then bring your awareness to your breath.
Keeping it slow and easy and effortless.
With each inhale,
Silently in your mind,
Just say the word in.
And as you exhale naturally,
Silently in your mind,
Say the word out.
And start your counting breath.
N.
Out.
And if at any time your mind wanders,
Just bring it back.
Back to number one and start over.
Take a nice,
Long,
Deep breath in.
Slowly exhale it out.
Just take a moment to.
Notice how you are feeling at this moment.
If there's been a shift.
And if you could cultivate a quality of this practice into your life.
Then gently start to wiggle your fingers and your toes.
It feels good to inhale and lift the arms up and stretch and lengthen.
And then bring the palms together at your heart center.
Bowing in gratitude.
You're welcome to join me in chanting the sound of Aum.
To close our practice.
Take a breath in.
With my gratitude.
The light that shines within my heart to yours.
I bow.
Namaste.
Thank you.
