Hello friend.
The first thing I want you to know.
Is that you belong here.
Not just here with me guiding you,
But here at home within yourself.
The second thing I want you to know is that I am here as your guide.
To hold space for you in this moment.
For whatever it is you need.
You can follow my cues or do what feels right.
This is your practice.
The third thing I want you to know is that you are not doing this meditation wrong.
It's not always supposed to be calm and relaxing.
It can actually be quite uncomfortable.
Not just in the physical body,
But in the mind.
For this meditation,
I suggest making yourself as comfortable as possible to minimize distractions from the body.
You might sit upright in a chair.
Cross-legged with your back against a wall.
Lay on the floor or a mat with pillows or supports Maybe you're driving,
Or cleaning,
Or in your garden.
That's okay too.
No worries if you need to readjust any time during the meditation.
If you are safe to do so,
I recommend gently closing your eyes or close your eyelids just enough to peek through your lashes.
Maybe gaze into nature or continue with a grounding activity or task.
No judgment.
As you inhale through your nose,
Invite the breath into your belly instead of your chest.
Exhale out your mouth even slower.
Allow each breath to expel any muscular tension in your face.
Shoulders.
Hands.
Low back.
News.
And toes.
Notice how it feels to slow down and become aware of your own breath.
Thoughts will begin to swirl or become loud.
You can acknowledge them with an inhale.
And let them pass with the exhale.
Return to focus on your breath.
It's okay to go through this many times in meditation.
You're not doing anything wrong.
Practice now for a few minutes.
Following the flow of your breath like the ocean waves and allow thoughts to pass by like clouds on a breezy day.
Good job my friend.
I know those few moments can either pass so slowly they feel like an hour.
Or so quickly you don't feel like you had a chance to turn inward.
Maybe you fell asleep.
And that's okay too.
Allow your body and mind the rest it needs.
I promise,
With more practice and repetition,
Finding your center and meditative state will come to you with more ease.
Every meditation will be different and there is no rush or race.
There is no wrong time,
Place,
Or activity to incorporate or practice techniques of meditation and mindfulness.
If you have your breath,
You have everything you need.
Feel free to return to this practice whenever you need.
And as many times as you like.
Return to your body by doing some small movements starting with your fingers and toes working your way up to a bigger stretch,
Maybe reaching overhead.
And inhale as you raise your arms up and exhale as you lower them down.
If your eyes were closed,
Slowly blink them open You did it,
My friend.
You meditated.
I knew you could do it.
Sending endless love.
And Divine Light.
