Welcome to this meditation practice.
Today's practice is a form of concentration meditation which means that we'll be focusing on specific anchors in order to help you gain that very nice peaceful state as we meditate.
So if you're ready,
Find a comfortable,
Preferably seated position and make sure you won't be disturbed for the duration of today's meditation.
Try to find a position with a nice straight spine,
A position in which you can stay alert but also relax.
Gently closing your eyes.
And we'll start with taking three deep breaths for a count of six in through the nose and a count of six out through our mouth.
If six is too long for you,
Feel free to adjust the count for yourself but I'll be counting with you.
So in five four three two one out five four three two one in five four three two one out five four three two one last one in five four three two one exhale five four three two one.
Just going back to your own breath,
Breathing in and out through your nose.
Trying to keep your breathing nice and even,
Nice and deep.
And bringing your attention to your body.
So take a moment to notice what do you feel in your body.
So going all the way from the crown of your head towards the tips of your toes and just notice what do you feel.
Maybe you feel your hair,
Maybe contact with your clothes in your body.
Maybe you feel sensations around your breathing or your contact with whatever surface you're seated on.
Maybe there's any pain or tension anywhere in the body.
Maybe you notice temperatures.
I'm trying not to put any labels on it so it's not good or bad,
Right or wrong.
So just notice what do you feel?
What sensations do you have in your body?
And I'm going into an even more subtle variation of feeling.
How are you like inside?
Are there any emotions you notice,
You feel?
Where do you feel them in your body?
So how are you?
Again,
No right or wrong.
Just take a moment to check in with yourself and notice.
Gently letting that go as well and bringing our attention back to our breath.
Breathing in and out through our nose.
Breathing in and out through your nose.
And let's start counting our breaths.
So each inhale and exhale is one count.
Counting 10 breaths just for yourself and if at any point you lose your count,
Just gently start over.
So starting off with one,
Counting your breaths.
And as thoughts come up,
Just gently acknowledge them and then let them go.
Going back to counting your breathing.
If you are at 10 before we're going on,
Just gently start over.
Know that it's normal for your mind to start wondering.
So if that happens,
Just gently go back to the breath.
Counting your breaths.
Then gently letting go the counting of your breaths.
Just sit in total silence.
Notice if any thoughts come up.
If they do,
Just gently acknowledge them and then again send them on their way.
So try not to hold on to them.
You may notice that nothing comes up.
Ultimately,
That's where we want to be.
Even if it's just for a few heartbeats.
Gently bring your attention back to your body.
Bring some small movements back into your fingers,
Your toes,
And moving your hands.
And gently open up your eyes.
Thank you so much for practicing with me today.
I wish you a lovely rest of your day and I hope to see you soon.
Bye!
