Begin by sitting up straight in a comfortable position,
Maybe on a pillow so that your hips are elevated over your knees.
Hands can be resting on your knees,
Palms down if you want to feel more grounded,
Palms up if you want to be more receptive.
Close your eyes and right away begin to notice your breath.
Breathing in and out through your nose can actually help filter the air and give you a deeper breath.
When you breathe deeply,
You're breathing into your parasympathetic nervous system which reminds your body that you're in a safe space.
Ancient yogis used to say,
Extend your breath,
Extend your life.
The more often you breathe deeply,
The more you can soothe your system.
Think about lengthening your inhales,
Filling your lungs,
Squeezing a little bit more air and then hold it at the top.
And deep in your exhale,
Squeeze your navel towards your spine,
Really feel empty.
Maybe squeeze out a little more air at the bottom and then hold it.
Notice what feeling empty is like,
Creating space for new awareness,
Fresh air.
We are going to begin this meditation with a form of pranayama or breath work called the 4-7-8 method.
Place the tip of your tongue on the ridge of your gums,
Just behind your upper front teeth.
Expand your diaphragm and slowly inhale through your nose for a count of 4,
3,
2,
Hold your breath 7,
6,
5,
4,
3,
2,
Exhale through your nose 8,
7,
6,
5,
4,
3,
2,
And 1.
Inhale,
4,
3,
2,
Hold,
7,
6,
5,
4,
3,
2,
Out,
8,
7,
6,
5,
4,
3,
2,
In,
4,
3,
2,
Hold,
7,
6,
5,
4,
3,
2,
Out,
8,
7,
6,
5,
4,
3,
2,
In,
4,
3,
2,
Hold,
7,
6,
5,
4,
3,
2,
Out,
8,
7,
6,
5,
4,
3,
2,
1.
Now find your normal breath.
Maybe notice the sounds around you.
Maybe bring awareness to the tip of your nose and as you inhale,
Feel the air going past into your nostrils,
Down your spine,
Filling up your lungs.
And as you exhale,
Imagine the air going back up your spine,
Out your nose into the world.
Your breath is the connective line to this present moment.
So if your mind wanders off,
Bring it back to your breath.
And nor if a thought arises,
Acknowledge it and then let it pass without judgment.
That's one of the keys to meditation is to not get violent with our thoughts.
You are not your thoughts,
You are not your emotions.
They all pass.
You could imagine placing each thought onto a leaf and watching it float down the river.
Focus on your breath.
Feel the ground beneath you support you.
Straighten your spine.
Maybe imagine there's a string at the crown of your head pulling you up towards the sky as you sit on the ground elongating your spine.
Maybe bring a gentle smile to your lips,
Maybe a gentle smile to your eyes.
Notice what being in your body feels like.
Maybe different than yesterday,
Last week,
Last month,
Last year.
Try to accept where you are.
And compassion to yourself.
For the next few moments,
Focus on your breath.
I will ring the Tibetan singing bowl when the time is complete.
Let your spirit Create love.
Gently begin to open your eyes.
Notice how you're feeling.
Breathe into presence.
Acknowledge your inner beauty.
