Namaste and welcome to day 5,
The final day of class.
Congratulations on having the resolve that it took to get here.
Today we will draw on the meditation skills that we have been working with to sit in silent meditation for 10 minutes.
10 glorious minutes.
My hope in teaching this class is that you have the skills and confidence to make meditation a part of your routine so that you can reap the benefits of it.
The tools for a conscious,
Connected,
And skillful life.
You can reconnect with me,
This class,
And all the amazing Insight Timer teachers anytime.
I consider this forum to be such a blessing in my life.
But you are so powerful.
Everything that you need is within you too.
I hope that this class helps you to connect to that power and that you can use meditation to keep you connected to your best self.
Our world needs you too.
Now let's get settled in for our meditation together.
1.
Gently soften or close your eyes.
Notice the breath.
Think back to day 2 when we practiced pranayama.
Recall the diaphragmatic breath.
Let's breathe in this way.
Let yourself sink into your parasympathetic nervous system.
This place of rest.
On your inhales,
Feel your ribcage expand.
Belly rise.
Let your exhales be long,
Slow,
And gentle.
Continue with this breath.
This anchor to the present.
Now let's check in with the body.
We did a body scan on day 3.
Think back to how this felt.
Let's do a quick scan of the body right now.
Start at the crown of the head and work your way down.
Are there places that feel tense?
Can you soften those places,
Even if it's just a little?
Let something go.
The jaw,
Shoulders,
Back,
And hips tend to be the places where we hold on most tightly.
Let go of judgments.
Just notice what's going on.
When your body scan feels complete,
Take a minute to notice the places where your body touches the earth.
Notice how you were supported and held.
Now it is time for a check-in with the mind.
Just notice how you are feeling.
At this point,
Practice mind is usually jumping all over the place,
Pulling attention from breath and body into dwelling on the past or planning and trying to control the future.
Notice your mind's activity without judgment if you can.
It's just doing its job.
It is not doing its job.
It is amazing.
It is such a gift.
I love the comparison of the mind in meditation to a puppy learning to sit.
It constantly wanders and gets easily distracted,
And we just keep calling to it and welcoming it back as it builds the skills to sit and to stay.
We welcome it back gently again and again and again.
It can be helpful to have an intention or mantra to help to anchor the mind in the present moment,
A pointer toward the space that you would like to be in.
In our last session,
We experimented with the mantra,
I have enough.
I am doing enough.
I am enough.
Perhaps you would like to reconnect to this mantra or perhaps to something of your own making,
Something unique to you.
Keep your focus on these anchors,
Breath,
Body,
Mantra.
Let's begin our quiet time together.
I will set my timer for a full 10 minutes today.
You will hear the chime when our time is complete.
Check in with your anchors,
Breath,
Body,
Mantra.
It is time to open your eyes.
Bring some gentle movement back into your body.
Trust your body.
It knows just what it needs.
Bring your hands to your heart in Anjali Mudra.
Bow your head to your heart,
Your mind intelligence to your body intelligence,
And repeat the Sanskrit word,
Namaste.
Thank you so much for joining me on this journey and for doing this work.
I hope that you feel empowered to keep meditating.
It has truly been a pleasure to connect with you.
Namaste.
