Hello,
This is Brittany,
And here is a meditation for absolute beginners.
So find yourself a comfortable seat,
Whether you want to sit propped up on a blanket to help lift your spine,
Or maybe in a chair.
Finding a position where your focus will not be on discomfort,
But instead allowing you to move within at ease.
So feel your seat and lift up your spine.
Open the shoulders and relax your jaw.
Let your eyes become heavy,
Maybe closed or just soft.
The balance of effort and ease.
We use effort to stay lifted,
But ease in the upper body,
Letting go of tension.
Slack the tongue away from the roof of your mouth and soften your skin.
Begin to notice the wave of your breath,
The rise and fall in your chest.
Without doing a thing,
The breath is something that happens for us throughout our entire day,
Every moment,
Without us thinking twice about it.
So there is no force,
No trying to change anything.
We are simply observing the natural breath that already flows through the body.
Can you see where you notice it most in your own body?
Maybe it starts in and out through the nose,
Your chest,
Or maybe in the belly.
Again don't change it,
Just become aware of this flow,
Where it starts and where it empties out.
Think about all day how we are focused on outside things.
We are on the go,
Socializing,
Doing.
Your meditation is our time to simply move within,
To access the non-doing,
The stillness and the calm that exists within us.
So absorb within,
Your body at ease,
The breath effortlessly flows.
And for your mind,
We can give it a mantra,
Which is a repeated verse that has energy attached to it,
To keep our mind focused from drifting away.
So with your relaxed shoulders and face,
With the breath flowing,
Repeat to yourself,
I am grounded.
I am grounded.
Feel it within yourself as you repeat this mantra.
I am grounded.
If your mind wanders off,
That's okay.
We have the tool of the mantra to just come back to whenever we can remember.
I will leave us here for one minute and bring you back.
Continue your mantra.
I am grounded and feel your breath flow.
Delighted and tonedumble- strategy.
Begin to deepen your breath.
Feel the calm rush over you.
The balance of these few moments being in stillness.
These few moments you carved out for you.
Take your hands to heart and feel the heartbeat.
Feel your blood flow.
Take this grounded feeling with you into your day.
And come back to it anytime you'd like.
Thank you.
Enjoy the rest of your day.
