We want to offer you a micro meditation.
What I mean by micro meditation is in all my 74,
Almost 75 years,
I have noticed so many people can't meditate because it's an hour or two hours or it's 40 minutes.
These are wonderful meditations but there are many people who just don't have the time.
So we're going to offer a series of micro meditations.
It shouldn't take more than five minutes.
I practiced a little earlier,
I was telling Fiona,
I practiced a little earlier on one and just for three minutes and I put myself to sleep.
So this is worth offering to you.
If you're suddenly here snoring then you'll know that it was a very good day for you.
That's right.
You know,
I offer this to us at any time except for when we're driving because really that's what happened to me.
I put myself to sleep.
So I just want to go through a few things about how we do these micro meditations or how I do the micro meditation and Fiona,
You add to anything that you want to add to.
First thing I would say is whether you are getting up in the morning,
Whether it's noon time and it's time to take a break and you're frazzled,
Whether it's a time of the day where you've lost your temper and you are out of sorts,
Whether it's the end of the day and you want a break between work and being at home or going to sleep at night.
Here's how you could have.
.
.
Or if you've had an argument or something that's upset you.
Absolutely.
So this is what these micro meditations are good for.
So here we go.
I'm going to just start a little one now and if you hear my snoring.
.
.
I don't know.
It was a very good meditation.
So I want you to be comfortable.
Be comfortable whether you're sitting or lying down as long as you're not in your car.
Well,
If you're in your car,
You pull over to the side of the road.
All right.
Take a deep breath.
All right.
Now the first thing,
Your feet are on the ground.
We want you grounded.
And then I want you to go soft belly.
And by soft belly,
I mean relax the tension in your stomach.
And one way to do that is to really tighten your tummy right now.
Tighten it,
Tighten it,
Tighten it,
Tighten it,
Tighten it.
And relax it.
All right.
Then tighten it again and relax it.
So we want to go Buddha belly there.
Soft,
Soft belly.
Your feet are on the ground,
Soft belly.
I want you to drop your shoulders.
Put the tip of your tongue behind your front teeth on the roof of your mouth,
Just behind your front teeth.
Your lips are slightly apart.
Check your belly.
Is it soft?
Still soft.
Another deep breath.
And now we're going to focus on your breath.
We're going to breathe in,
Breathe out.
Breathe in,
Breathe out.
Relax your hands.
Relax your neck.
Relax your eyes.
Soft belly.
Keep focusing on your breath.
By focusing on your breath,
We can clear our minds of the realities,
The external realities of the day.
Soft belly.
That's what happens when you have a soft belly.
I don't know if you can hear my tummy at the same time.
It's so relaxed.
All right.
So then you take a deep breath and you open your eyes.
And we should be a lot calmer right now.
This was a micro meditation from Earth Shrine Radio from Jill Townsend.
