And welcome to day three of the beginners meditation course.
So today once again we're going to find a seat that's comfortable,
Either your legs crossed or feet flat on the floor.
Really giving yourself a strong but relaxed position and stance.
The spine upright but the shoulders relaxed.
And I want you to deepen your breath and deeply through the nose and out like a sigh from the mouth.
Imagine inflating the lower belly like a balloon as you slowly fill up your lower belly all the way into the chest and then out through the mouth.
I want you to repeat this until you've done five very deep breaths.
Each one almost deeper than the other.
And on your fifth exhale I want you to slowly close your eyes and no rush at all.
And then returning your breath back to in and out through the nose just at normal pace without it needing to be a specific way.
Right now I want you to bring your attention to any sounds around you.
This time focusing on one specific sound.
See if you can aim for the sound that's the furthest away from you.
Slowly tune into it.
Notice the texture of the sound,
The frequency,
The pitch.
And now bringing your attention to the crown of your head,
Slowly scanning down your body.
Starting from the forehead down past the face and the back of the head down past the neck relaxing each area as you go,
The shoulders down past your left arm,
Elbow,
Wrist,
Hand and fingers and down your right arm,
The elbow,
The forearm,
The wrist,
Hand and fingers down past your chest and your upper back,
Down your rib cage,
Sternum and middle back,
Down past your lower belly and your lower back,
Really relaxing and a few minds wandered just noting the fact that it's wandered and then bringing it back,
Down past your hips,
Your left leg and your left knee,
Calf muscle,
Foot and toes,
Down your right leg,
Knee,
Calf muscle,
Foot and toes,
Taking another couple deep breaths in and out through the nose,
Keeping that breath deep and then bringing your attention to your breath.
This time focusing on how it feels as the breath comes in and out through your nose,
As the oxygen past your upper lip on the inhale and the exhale,
What it feels like when oxygen pass through your upper nostrils,
The texture of the breath as it passed down your throat,
How it feels when it comes into your upper chest before it enters the lower lung and then paying attention to the breath in the lower belly as it slowly expands and compresses through each inhale and each exhale.
Now as we come to the breath for a ten count just like day two,
I want you to notice when the mind wanders,
If the mind wanders,
I want you to just notice that no,
My mind has wandered and just bring the mind back,
The focus back to the breath and resume counting from where you left,
So inhale through the nose is one and exhale is one and then inhale is two and exhale is two and I want you to continue all the way until you reach ten breaths in your own time,
Constantly bringing your attention back to the breath whenever your mind wanders.
É And now as you come to the end of that silence.
Just reflect on that moment and notice how distracted or how focused we are.
How distracted you are doesn't necessarily dictate how focused you are as a person.
Or how centered you are.
If you're going through a lot of turbulence in your life right now,
There might be chaos in the mind.
It's like being on a plane when there's turbulence.
However,
Running up and down the aisle of the plane doesn't stop the turbulence.
It just makes the experience of the turbulence terrible and unpleasant.
However,
You can still sit in your seat and watch the movie.
I used to be the one that was terrified of flying,
Getting sweaty palms and freaking out.
Now I just breathe through it like it's a roller coaster ride as I've learned to become more meditative as you will yourself.
Paying attention just for a moment to the mind.
What is the mind focusing on?
The mind might be blank.
Or the mind might be focused on what you need to do today.
Maybe something you're stressed about.
Or maybe you're in a great state of gratitude.
Wherever the mind is,
Just notice that's the nature of the mind.
And that there's nothing wrong with it wandering.
But just notice that as we step deeper into our meditative practice.
It will focus more and more on what you want to focus on.
So things like gratitude.
You can step deeper into gratitude.
Things like joy.
You can step deeper into joy.
Even work.
If that's what you want to focus on.
You can step deeper into work.
And noticing maybe emotions that might be there.
There might be nothingness.
Or there might be stress,
Anxiety,
Depression,
Loneliness,
Bliss,
Peace.
Just being completely honest with yourself.
That's in the honest,
The authentic,
The vulnerable.
It's only from there that growth is possible.
And however you feel,
Whatever emotion might be present.
Just giving it the love that it deserves.
And noting it's just a wave in the water.
A bubble in the air.
After the waves crashed,
The ocean is present.
After the bubble pops,
The air is still there.
It's just an experience in life.
A moment in time.
As you slowly but surely pay attention to sounds around you.
And eventually opening your eyes.
Starting with a downward gaze.
And then looking up.
And just taking some time to really thank yourself.
For taking some time out today.
To focus on you.
To give yourself some time to nourish the seed of peace and joy.
To nourish it.
So that it may bloom into a very beautiful experience.
So now that you've come to an end of day 3.
I highly encourage you to return to day 1 and repeat these 3 days.
Whether you repeat it 1 time,
10 times.
It does not matter.
But once you feel comfortable with sitting there with your eyes closed and you don't feel your mind is wandering a lot.
From there,
I encourage you to step into the next program of meditation.
It will be available on my website.
Where you can learn to deepen your meditative practices.
So that you may cultivate more peace and more joy in the beautiful life that you have.
It's possible for anyone.
I'll see you next time.
Much Love.
