Intro To Meditation, Part 1

Welcome to the first of these free introductory sessions.

Throughout this brief course,

We will be using a sitting position to practice,

So let's take a moment to find a suitable posture.

You may choose to sit on a chair or cross-legged on the floor if it feels more comfortable.

Don't force yourself into a position that feels unnatural for your body.

Instead,

Make yourself comfortable in your seat,

Sitting in a way that promotes length in your spine.

With your chin neutral,

Soften your jaw and lift the crown of your head towards the sky.

At the same time,

Release your shoulders and soften your belly.

Let your arms hang by your sides and rest your hands over your knees or your thighs.

Good.

Now gently close your eyes and take a moment to acknowledge how the body feels in this position.

If it feels too tense,

See if you can relax a little bit without losing the sense of length and openness.

Let's take a few deep breaths now and while doing so,

Bring your attention to the flow of the air as it passes through the nostrils or as it touches the area between the nostrils and the upper lip.

Breathe in through your nose and breathe out also through your nose,

Keeping your attention anchored with the help of the breath.

Breathe in and out at your own pace.

You can also use your exhalation to consciously release tensions,

Either mentally or physically.

Inhale,

Visualizing the vitality of the breath,

Reaching every part of your body,

And exhale,

Letting go of any tensions and worries.

Keep practicing like this for a few moments.

Breathe in through your nose and breathe out.

And whenever you feel comfortable,

Let's finish our session by gently opening our eyes.

Thank you for practicing with me today and don't forget to join us for our next session.