Hello I'm Shireen and you are listening to episode 1 of Peace in My Pocket Meditation Podcast.
Although meditation is a simple and powerful technique to train your brain and come into this present moment,
When we first begin meditation it can be really difficult to silence that inner chatter and help the brain focus.
And this is a really simple and quick technique that I taught myself and I teach my students to help them come instantly into the present moment and be able to silence the chatter,
Stop the voice inside the head and really just focus for a few minutes.
So today we're going to begin with this technique and I'm going to ask you to sit or lie down comfortably ensuring that your back is straight,
Your legs and arms are uncrossed so that your blood can just flow easily and most importantly that you are comfortable.
And we're going to begin by closing our eyelids gently.
So closing your eyelids very gently bring your awareness completely into this present moment.
Feel your body sitting or lying down where you are and just focus on that space behind your eyelids.
First notice that there is a space behind your eyelids.
This is what I call our mental screen.
It's like an internal movie screen and I want you to observe that screen and notice what imagery you see.
Simply observe if you see any colors or if you see any shapes,
If you see any movement or if it's still there may be complete darkness there.
And as if you are looking through a kaleidoscope simply observe what is on your screen and notice that imagery without creating any judgment or story.
Simply observing.
Just watching the moment to moment changes in that space.
Observing any colors,
Any shapes,
Any movement or any stillness.
Just allowing your eyes to focus completely on that space.
Imagine that behind those eyelids exist two little mirrors.
We spend our lives looking at the world outside of ourselves and for now as you close your eyelids gently and you look into those two mirrors,
Those two little mirrors reflect your inner world.
And as you're observing the space,
Observe the space as it reflects your own inner world and your own internal landscape.
And just notice how that looks and how that feels.
Just noticing a moment to moment changes.
And as you're focusing on that space,
Imagine yourself diving into your own internal world as you imagine traveling into your own body and feel yourself traveling into your body becoming aware of the sensations deep within your body.
And as you're traveling through your body locate your breath and just feel the gentle flow of your inhale and exhale breath.
Connect completely with the rhythm of your breath.
Feel the inhale breath rise up the body and feel the exhale breath falling down the body.
And flow with the rhythm of your breath inhaling through your nose.
Exhale out your mouth.
And just feel the movement of your breath through your body.
Feel your breath within your body and stay focused and connected to your breath as it flows up your body on the inhale and down your body on the exhale.
And just flow with the rhythm of your breath.
Tracing your breath up and down your body.
And feel the subtle changes and movements of the breath through your body.
Feel your breath on the inhale moving all the way from your belly to your chest to your throat and then all the way down again on the exhale breath.
Feel the breath rising through your nostrils and leaving through your mouth.
And take six nice deep breaths flowing with the inhale and exhale movements of your breath.
And just come back to focusing on that space behind your eyelids and notice how it feels now.
Notice if it's lighter,
Clearer,
Brighter and just hold your focus on that space behind your eyelids.
Holding your focus on that space behind your eyelids for a few more moments.
Bringing yourself fully into this present moment.
Feeling the awareness and the calmness in your body.
Just noticing how quick and simple this technique was.
To close your eyes and focus on that space behind your eyelids and like a camera zooming in to focus.
Focus on that space.
Slowly connect with your breath and come back to focusing on that space again.
Real easy technique to come into the moment and to calm yourself and get into focus.
And just hold your focus on that space for a few more moments and when you're ready slowly open your eyes.
