Let's get started on your first meditation.
This meditation will only be about 5 minutes long.
So go ahead and close your eyes now,
And I'll remind you to open your eyes at the end of the meditation.
This meditation is a breathing meditation,
And the focus will be on your breath.
There will be 3 breaths in the beginning,
And then just focusing on natural breath after that.
Let's go ahead and get started by breathing in,
Breathing out.
See if you can breathe in a little bit deeper this time.
Breathing out.
And on this last breath in,
I want you to hold it at the top.
Breathe in.
Hold it.
Release it.
And the next time you breathe in,
I want you to think,
I'm breathing in.
Just a natural breath in,
And a natural breath out.
Release all desire to control the breath.
Just notice the in-breath.
Notice the out-breath.
You can say to yourself,
I'm breathing in.
I'm breathing out.
I'm breathing in.
As your mind starts to think,
Just bring it back to the I'm breathing in with a natural breath.
If you need to come back to a deep breath,
Go ahead and do that,
But that's not the focus.
The focus is just finding the natural breath.
Natural breath,
I'm breathing in.
I'm breathing out.
Okay,
Go ahead and take a deep breath in.
Hold it in.
When you're ready,
Release it.
Alright,
You did it.
That was your first meditation.
Just concentrate on giving your mind a job to do.
Come back to this meditation as often as you want,
Maybe tomorrow,
Maybe today.
This can be the basis of your new meditation practice.
Congratulations,
You're on your way.
