Hello,
And welcome to this new challenge,
21 days for 21 meditation techniques.
I'm Andrew,
And I'm very grateful that you've decided to start this challenge with me.
For some of you,
You might tell yourself that you have never meditated before.
You don't know what you have to do,
What position is best for you,
What if you can't stop thinking.
Just don't worry.
I've got you covered.
When I started to create this meditation challenge,
I always kept in mind that it doesn't have to be difficult to see results and to initiate as many people as possible to this practice.
This challenge is for those who want to learn how to meditate,
To be guided in their practice,
For someone who already practices meditation,
Or for those who might want to reduce their trust,
Anxiety,
Find alternatives to heal themselves,
Or simply those who want to reconnect with the present moment.
I will guide you every step of the way.
It's easy and it's just for you and your wellbeing.
In this challenge,
You will discover different techniques that we use in meditation.
We will start with easy techniques.
And if you follow along,
You will go from beginner to expert in meditation,
And you will be able to reuse all of the techniques on your own.
If you want to discover more about us or if you want to get in touch to share your feedback,
We invite you to leave a comment on Insight Timer app or you can reach out on our website theartofrealhappiness.
Com.
All right,
So today is day one of our 21-day meditation challenge.
And we are going to start with an easy initiation.
So let's do this together.
So find a place where you feel comfortable,
Where you feel safe and where you won't be disturbed for the duration of the session.
You can be indoors or outdoors.
Just try to find a create your meditation space so that your brain knows that every time you will enter that space,
It will be your meditation time and it will become easier to go deeper into your practice.
So now find a comfortable position where your spine is straight,
Your back is nice and tall,
But not too tight.
And where you can sit for some time without feeling any discomfort.
It can be either in the Burmese position,
Lotus position,
Half lotus position,
As long as you feel comfortable.
All right.
And then you can rest your hands on your lap,
On your legs or wherever it is comfortable.
And when you are ready,
You can close your eyes.
Now I want you to bring your attention to your breathing and notice how you are breathing at this very moment.
Let's take a deep breath and observe the air coming into our lungs and the long exhale observing the air coming out.
One more time and deep inhale for one,
Two,
Three,
Four and the slow exhale for four,
Three,
Two and one and let your breath be.
In this part of the meditation,
I want to bring you to a calm and relaxing state.
So you simply observe your breath.
You let your breath be and just observe what's happening in your body and mind.
So how are you feeling physically?
Is there any tension,
Any discomfort?
If there's a discomfort,
You can adapt your position at any time,
All right?
The goal here is not to create an injury.
So the most comfortable you are,
The better it is.
How are your eyes feeling?
How are your shoulders feeling?
Do your shoulders feel like they are carrying some unnecessary weight or are they completely relaxed?
Are you feeling any sensation around your chest?
Try to focus on your heart and see if you can feel your heartbeat.
Is there any sensation in your belly?
Is there any sensation in your legs or in your feet?
If it's your first meditation,
Just try to keep your spine nice and tall.
I know that sometimes we tend to relax our spine and we have a curved back.
So try to keep your spine nice and tall.
Now let's go within.
How are you feeling mentally?
Is there any particular emotion in your mind?
Is there something bothering you?
Are you feeling happiness,
Sadness,
Gratitude,
Stress,
Joy?
Just let your emotion or feeling express itself.
If you want to smile,
If you want to laugh,
Cry,
Moan or anything else,
Just feel this emotion entirely.
Just be yourself.
There's no one to judge.
You don't have to please anyone here.
You don't have to think of what others might think about you.
Just be yourself.
Be your emotions,
Be your feelings and be in the now,
In the present moment.
Is there any thought coming in and out?
If you observe your mind wandering,
It's okay.
Just acknowledge the thoughts and let them go.
And keep observing what's happening in your mind and body.
You are a witness here,
Alright?
You're not taking action.
You just witness what's happening in and out.
If you are a spiritual person,
How are you feeling spiritually?
And it doesn't have to be linked to religion,
Okay?
This is like a spiritual well-being in general.
How does it feel to observe yourself and how you are feeling?
Most of the time we don't really pay attention to how we feel or the emotions present in our body.
Most of the time we care of what's happening outside of us,
What people think about us or we take care of people instead of caring for ourselves.
So how does it feel to observe yourself and how you are really feeling?
How does it feel to reconnect with the present moment and just be yourself?
Alright so this was a very slow introduction to meditation.
So let's take a deep breath for 1,
2,
3 and 4 and a long exhale for 4,
3,
2 and 1.
One more time,
A deep inhale for 1,
2,
3 and 4 and a long exhale for 4,
3,
2 and 1.
And now let your breath be and slowly open your eyes to reconnect with your surroundings.
Next time for me to go and I'll see you next time for day 2.
Namaste.
