Welcome.
This is a meditation for beginners.
So if you've never tried to sit quietly before,
Or if you find it very difficult,
Not to worry you're not alone,
It takes practice.
This meditation is for you.
Today we're going to focus simply on the four part breath.
To begin,
I want to invite you to take a nice tall seat.
You're welcome to sit in a chair,
On the couch,
On the floor.
If you're in a chair or anywhere where your legs are hanging off,
You want to root your feet onto the ground and sit on the edge of your sitting bones.
These are the bones that you'll feel through the flesh of your buttocks.
If you're seated cross-legged on the ground,
Same thing,
Rooting down through your sitting bones and you want to rise up through the crown of your head.
So you're planting yourself into the ground and with the same amount of effort,
Reaching up through the crown of your head.
Feel your shoulders descend away from your ears and place your hands on your thighs face up or face down in a way that feels relaxing and easeful to you.
To begin,
We're going to bring our awareness to the very tip of our nose.
Eyes are closed and I want you just to notice your breath flowing in and out at the tip of your nose.
Excellent job.
So the breath has four parts,
The inhalation,
The space between the inhalation and exhalation,
The exhalation and then the space between the exhalation and the inhalation.
The best way to begin meditating is to start to count the breath.
Counting the breath keeps you really present in the moment and allowing yourself to get the breath at an even pace will start to calm your body and your mind.
Exhale completely.
You're going to inhale through your nose for four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Inhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Inhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Inhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
Exhale four,
Three,
Two,
One,
Pause.
If your mind wanders,
You're human.
No problem.
Just bring your awareness back to the breath.
May you go with grace.
