So just a simple breath and body meditation.
I want to address this idea of monkey mind for just a minute though.
When we're practicing meditation,
It's not a flat-out guided meditation.
You know,
A lot of people think we need to stop our thoughts.
I know from personal experience that I can't.
And honestly,
Our minds are designed to think it's what happens.
So when thought happens,
You know,
It's not a situation where you need to feel badly or feel blame or feel like you're doing something wrong.
Really just being present,
As Eleanor was saying,
Just being present in the moment,
Without judgment,
Without fear.
That's really what we're striving for.
So I'd like you to take a minute and just settle into a meditation posture.
Some of us are in cushy comfy chairs.
Some of us may be sitting bolt upright.
I don't know what I'd like you to think about is having your spine fairly straight so that you can almost feel as though there's something pulling gently out from your sternum.
So that your flow of breath,
Your flow of energy is smooth.
Hold your head straight and level.
Your eyes can be closed or open and gently cast down.
Let your hands rest in your lap.
Take just a minute and check in with the muscles in your face,
Around your eyes,
Your jaw,
And the root of your tongue.
You could even take a deep breath and as you exhale,
Just sort of give yourself a shake.
Let all that drop.
Do the same thing with your shoulders.
Nice deep breath.
Let your shoulders relax.
And feel yourself begin to root into your meditation posture.
Solid,
Dignified,
Upright.
Organized.
ExcessiveDING Session air and Allow just a simple,
Mindful awareness begin to develop.
Be aware of the space you're in.
Feel how your body connects to the chair floor.
Feel the full presence in the moment.
And as your awareness begins to build,
Bring your mindfulness to your breath.
Remember in meditation your breath doesn't have to be any particular way.
Doesn't have to be long,
It doesn't have to be deep.
Just needs to be yours.
Your breath.
This place.
This moment.
I encourage you to bring your awareness to your diaphragm that place just above your navel.
And as you inhale and exhale,
See if you can engage your diaphragm rather than have your breath up in your chest.
As you inhale,
Feel your diaphragm expand.
And as you exhale,
Feel your diaphragm contract.
You could even pull it in a little bit,
Just gently.
Just take a few moments connecting your breath down into the center root of your body.
Breathing in.
Expand your diaphragm.
Breathing out.
Feel the way it contracts.
One breath after another.
And as you exhale,
Feel your diaphragm contract.
And when thoughts seemingly disturb your meditation,
The practice is simple.
We don't cling to our thoughts and follow them.
But nor do we engage in a process of pushing them away that rarely works.
Instead just come back to the breath.
Without blame.
Without confusion or fear.
Just come back to the breath.
Over and over.
And as you exhale,
Feel your diaphragm contract.
Our practice is not about worrying that we lose our concentration.
But rather being glad in regaining it.
Back to the breath.
Back to the moment.
Over and over.
And as you exhale,
Feel your diaphragm contract.
So much of our practice in recovery is about self-understanding.
The motivations behind our thoughts,
Our words,
Our actions.
And we can only really find that understanding when we purposefully look.
When we can only really purposefully look.
When we set the stage and we create the space for things to reveal themselves.
And for this the breath is our tool.
And we can only really find that understanding when we purposefully look.
In a moment I'll ring the bell.
Before I do,
Bring your attention back to your breath if it's not there already.
Feel a sense of gratitude for your breath.
Your breath is your closest ally.
Your closest friend.
He's waiting there for you to come and discover it.
He's waiting there for you to come and discover it.
