So just a reminder,
The studies have shown that my first meditation can decrease activity in the amygdala.
The amygdala is a part of the brain associated with fear and stress.
And specifically this meditation that we will be practicing now,
It's so good.
I can talk from my personal practice.
It's so good for when we're feeling stress and when we're feeling fear,
You know,
Emotions that we don't like feeling that much.
So our breath is our anchor and it's a safe place and we will be connecting with that in this meditation.
So I invite you right now to find a comfortable position.
Both feet on the ground,
Back straight,
Taking a deep breath to find yourself close to the eyes.
So,
Breathing in through the nose deeply,
Breathing out through the nose slowly.
As we do that,
We close our eyes or relax our gaze.
As we do this meditation,
We will be noticing our breath coming in and going out.
So I invite you to now bring your attention to the breath where you feel it the most.
Remember,
There's no wrong way or wrong way to follow our breath.
There is no need to control the breath,
Even if at times you feel like you have to control it.
Just noticing when it starts,
When it pauses,
When it ends.
Just noticing what state our mind may be,
Maybe a little fast,
A little busy,
Maybe curious,
Present,
And allowing whatever mental state we are in to be there and bringing our attention to the breath.
When we're bringing the attention to the breath,
We're noticing the stance movement happening in the body.
We're also noticing the sensations that come along.
As we inhale,
We may feel coolness.
As we exhale,
We may feel how the air touches our nostrils,
Our mouth.
At times,
It may help to introduce a word as you inhale and exhale.
So maybe as you feel that you're inhaling,
You can say in,
And as you feel that the breath has transitioned to exhalation,
You say out.
Breathing in and out,
Repeating that as we notice the breath.
The mind keeps getting distracted as completely normal.
There's no need to worry about that.
Just notice when I got distracted with a thought,
Return to repeating the silence in as we notice that we're breathing in and out,
As we notice that we're breathing out.
Continue focusing on the breath,
Just for a few more seconds.
As you hear the bell,
I invite you to slowly return your attention back into the room where you are.
