My name is Kori,
Let's meditate together.
Close your eyes.
Make sure that your body is comfortable and start to slow down your breath.
Be aware of how fast your breath is going,
The pace,
The depth and then change it intentionally slowing it down.
Making your breath deeper,
Making your breath slower.
Find a pace with your breath that feels nice for you inside so you don't feel like you're breathing too deep or you're losing your breath because you're holding it for too long.
Find a pace with your breath that feels really nice because this is how you're going to breathe during your meditation.
Also make it feel good,
Right?
You want your breath to start to naturally just make your body feel calm.
When your breath feels nice,
Your body starts to feel nice.
You relax into the idea of meditating for a while because it feels good to just breathe this way,
To get off the fast pace of your life and just be with your breath for a moment.
And if it feels good then we do it,
We come back to it time and time again.
So make your breath feel good.
Let your shoulders relax and fall with your breath.
Let them get heavy and pull away from your ears,
Releasing tension in the back of your neck,
Softening the muscles across your shoulders.
Start to unwind the tension that you have in your body.
Try and stay very still.
Be quiet.
No fidgeting or scratching or moving around.
Come into a place where your body can settle.
And when you settle into a comfortable position,
We can start to step away from the body a little bit.
Go into a different place in our mind.
The body has to be comfortable,
So if you feel like you need to adjust during your meditation,
It's not illegal.
Just move,
Adjust and then pull yourself back to stillness.
This is your practice and you want it to feel good.
The expectation of what it should look like or what you should be doing or how you should be feeling doesn't feel good.
Go with where you are today in this moment in this meditation with me.
Go with that because that's all that there is right now.
Set your intention and your awareness on the base of your spine.
Feel your sit bones.
Feel the magnetic connection that you have to your chair or the earth underneath you.
Notice when your attention goes to a certain part of your body,
Your breath follows it.
So right now,
Without even trying,
Your breath is down at the base of your spine,
Right there with your intention,
Right there with your focus.
Just be in that part of your body for a moment.
Don't try and change it.
Just investigate it,
The sensations.
What those sensations create,
The thoughts in your mind.
Just sit and be and try and be still and quiet.
When you continue to be I forest all that is here.
Let all of your focus and attention fall into your mind.
Let everything on the inside relax into the base of your spine.
Imagine that that's all that exists.
You're so focused right there,
Not on anything else.
Just the root.
Just the root of who you are.
You're based right there.
And just keep breathing that blissful breath that feels good inside of your body.
And allow yourself to fall into stillness again.
Supports You If your mind wanders off pull it back practice pulling your mind back into the sensations at the base of your spine the feelings the temperature Your breath flowing to that part of your body That's all you're giving your mind to focus on No shopping lists Nothing that's happening later Nothing that happened yesterday Pull it back.
So it creates a quiet inside of your mind You're creating a small box a small window of all that you're letting your mind think about the base of your spine That's it Sit quietly with it You You You You You You Let the base of your spine be an anchor imagine it digging deep into the earth Rooted and grounded and secure in its place No wind no rain Nothing that would uproot you You're just in the base of your spine Stay there with me.
You're doing really good You You You You You You you Take a nice big deep breath in and imagine as you breathe out You're releasing your breath and your attention from the base of your spine You can slowly open your eyes and come back into your reality Just feel the tips of your fingers Gently Move your neck around bring some energy back into your body Some movement back into the rest of your body And then raise your Prayer hands up to your forehead.
So your thumbs are touching your forehead Bow your head Take a few breaths right here in this peaceful mudra You Giving thanks for your life your presence your blissful breath and then namaste And so it is You You You You You You You You
