So welcome back,
Everybody.
This is the first week of MIND,
And I'm going to take you through a meditation that's about 10 minutes long.
During this meditation,
I really encourage you to just try and see what happens.
Please during the meditations,
Avoid any judgment or taking it off and running to the other room because it's not working.
As you've heard me say,
I encourage you to try these meditations every day,
Especially in the weeks that you're working on that section.
So let's get started,
The meditation on MIND.
Close your eyes,
Center your feet into the earth,
And take a few breaths in and a few breaths out,
Inhaling and exhaling.
Belly rises and belly falls.
On the next inhale,
Allow a light to enter into the crown of the head.
As the light moves through your body,
You start to relax completely.
On your next inhale,
Take the breath into your forehead.
Feel it relax and soften.
And now on your next breath,
Take the light into your cheeks,
Your chin,
Your jaw,
Softening and relaxing you.
As you inhale and exhale,
Breathe in,
Breathe out.
On your next breath,
Allow the air and the bright light to move into your neck,
Your shoulders,
All the way down your arms,
Completely relaxing you.
As you breathe in,
Breathe out.
Inhale and exhale.
Now allow yourself to see that bright light and the breath move into your chest and your heart,
Relaxing,
Relaxing and softening you.
As you inhale and exhale,
Breathe in,
Breathe out.
Belly rises and belly falls.
On your next breath,
Take the bright,
Beautiful light into your hips,
Your pelvis,
Your thighs,
All the way through your knees and into your feet,
Connecting,
Connecting,
Connecting you.
As you inhale and exhale,
Breathe in,
Breathe out.
Belly rises and belly falls.
On your next breath,
Visualize a bright,
Beautiful sky above your head.
As you look at the sky,
You see the beauty of the blue and the sun and the calm.
On your next breath,
You start to see a cloud enter into the visual of the blue sky.
As you breathe in,
Breathe out.
Inhale and exhale.
As you start to see the cloud enter,
It leaves as well.
I'd like you to imagine that the cloud is just your thoughts.
That's all it is.
As you breathe in,
Breathe out,
And if there are thoughts that come out,
Just start to notice that they're like clouds,
And with your breath,
You can blow them away,
Softening and connecting you.
As you inhale and exhale,
Breathe in,
Breathe out.
If there are thoughts that are really strong and the cloud just will not disappear,
With your breath,
Just spend a few moments thinking the thoughts,
Recognizing there is nothing right or wrong about this.
It's absolutely perfect,
And then when you're done your thought,
You can just simply let it go.
Use the breath and push the cloud away.
As your belly rises and belly falls,
Inhale and exhale.
You'll start to notice as you meditate more and more,
Thoughts will come and they will go.
The biggest thing is to decrease any anger or self-loathing you may have on yourself for having the thoughts.
On your next breath,
You start to notice it is perfectly normal to have these thoughts.
It's just like a bright,
Beautiful sky.
The thoughts are just like clouds,
And you can blow them away.
And then with your breath,
You go right back into the bright,
Beautiful sky,
Where there is only breath,
Inhaling and exhaling,
Feeling calm,
Centered,
And relaxed.
On your next breath,
I invite you to inhale for the count of 4,
3,
2,
1,
And exhale to 4,
3,
2,
1.
Inhaling slowly,
Exhaling deeply.
Belly rises and belly falls.
Breathe in.
Breathe out.
Inhale and exhale.
If you can make your breath longer,
Inhale for the count of 6,
1,
2,
3,
4,
5,
6,
And exhale to 6,
5,
4,
3,
2,
1.
As you breathe in,
Breathe out.
Inhale and exhale.
On your next breath,
Invite yourself to create a pause at the end of every inhale,
At the end of every exhale.
So breathe in for 1,
2,
3,
4,
Pause,
And exhale for 4,
3,
2,
1,
Pause.
As you breathe in,
Breathe out.
Inhale and exhale.
The longer you keep practicing this inhale and the exhale,
Visualizing that bright,
Beautiful sky,
And the thoughts are just clouds that you're blowing away,
The longer you do this,
The more often you do this,
You start to notice that you are not your thoughts.
You are much more than these clouds in the sky.
You are much more than all those crazy thoughts.
So just breathe in and breathe out.
Inhale and exhale.
Avoiding judgment,
Avoiding criticism,
Not making yourself right and not making yourself wrong.
Breathe in and out.
As you meditate more and more,
You start to realize there is no such thing as a good meditation or a bad meditation.
It is only the most amazing meditation for the day,
And that is all.
As you breathe in,
Breathe out.
Belly rises and belly falls,
Noticing the clouds that they enter,
And again,
Just letting them go,
Breathing them out and breathing them away.
Starting to come back to the bright,
Beautiful sky of calm,
Centered awareness.
Breathe in and out.
Inhale and exhale.
Take a few moments and thank yourself for spending this time in the meditation.
Such a huge gift to give yourself.
Five to ten minutes every day.
As your breath deepens,
Your mind centers,
Releasing the judgment,
Knowing that it was the most amazing meditation for today,
Now gently,
Gently start to wiggle your fingers and your toes,
And gently,
Gently coming back,
And gently reminding yourself that regardless of the meditation and your thoughts and beliefs about it,
That you promise yourself to come back to it later today or maybe tomorrow.
Breathe in and out.
When the time is right,
Gently open your eyes,
Come back into your surroundings,
And if you wish,
You can journal about your meditation or just notice how you feel,
Taking this calm,
Connected place wherever you go today,
Tomorrow,
And the next day,
Knowing that this was the beautiful,
Most amazing meditation for today.
And then as we wrap up now,
I encourage you every day that you're doing mind to come back and do this meditation over and over again.
Have a wonderful day.
Ciao for now.
