Hello beautiful soul and welcome to today's meditation where I am teaching you three ways that you can meditate on your own without a recording or without my voice.
There are many different ways to meditate.
There is no right way,
There is no wrong way to meditate.
Meditation can be found in everyday moments,
In everyday actions.
You can use meditation to set intentions,
To find peace,
To find calming.
You can use meditation to manifest the life that you desire.
You can use meditation to heal your body.
You can meditate to pray for people and more.
Again,
Meditation is medication and there is no right or wrong way to meditate.
And in today's meditation,
I'm going to show you three different ways that you can meditate on your own.
The first meditation is focusing on the breath as there are many breath patterns.
I am going to teach you just one today,
The box breath.
Second,
I am going to teach you a body scan and third,
I am going to teach you coming into the senses and meditating with your five senses.
So when you are ready,
This meditation is going to be a little different and I am going to ask you to just close down your eyes as you normally would in meditation.
Again,
There is no right or wrong way to meditate,
But I am going to ask you to sit up straight for now with your spine erect,
With your eyes closed,
Finding a spot where you will not be disturbed.
And if you fall asleep during meditation,
Know that that is normal and that is natural.
As your mind is starting to rewire itself back to the vibration and frequency of rest and peace.
So when you are ready,
Coming into the breath now and starting with the box breath or the four count breath.
Breathing in through your nose for a count of four,
Three,
Two,
One and then holding your breath at the top for four,
Three,
Two,
One and exhaling for four,
Three,
Two,
One and resting for four,
Three,
Two,
One.
And continuing that again,
This box breath is known to release stress and release anxiety.
When you are breathing in for a count of four,
Holding for a count of four,
Breathing out for a count of four and resting for a count of four,
It is rewiring your mind,
Your body,
Your emotions to come into correspondence with each other,
Into alignment with each other.
It helps you to get out of the anxiety of the mind racing and the stress that your body may be feeling.
You can do this breath at any moment you are feeling stressed.
So let's try that again,
Let's breathe in for a count of four,
Three,
Two,
One.
Hold the breath at the top of the crown chakra for four,
Three,
Two,
One.
Breathing out for three,
Two,
One and resting for four,
Three,
Two,
One.
Knowing that you can come back to that breath anytime you need.
The second form of meditation is the body scan.
So with your eyes closed,
I want you to either imagine that there is a light coming from the sky raining down on you or simply just tune into my words and focusing my words on the parts of your body that I name.
Using your method now and starting at the crown of your head and allowing this light on my words to just radiate over your head,
Letting go of the thoughts and the monkey mind,
Feeling this light on my words moving down through your face,
Over your eyes,
Your ears,
Your nose,
Your mouth,
Down to your neck,
Your shoulders,
Your arms,
Your hands,
Your fingers,
Your chest,
Your heart,
To your belly and your gut,
Down into your pelvis,
Down into your root,
Down into your legs,
Your feet,
And grounding yourself into this moment.
Noticing how your body feels now versus how your body felt previously.
This body scan is great for allowing yourself to relax.
I recommend doing a body scan when you first wake up in the morning and when you go to sleep at night.
I recommend starting the body scan in the morning just as we did,
Starting from the crown of your head,
Going down to the soles of your feet when you wake up.
As you are coming out of this spiritual realm,
You're coming out of the crown chakra from your dreamland in the morning and you are grounding yourself into the earth.
You're imagining going from the crown to the root when you wake up.
And I recommend that at nighttime,
Going in the opposite direction of the body scan,
Starting from the tips of your toes from your root chakra and moving all the way up to the top of your head,
Your crown chakra,
As you fall asleep at night.
As you are moving out of this earthly realm,
This grounded realm,
And you are transcending into the dream world,
The crown chakra,
The spiritual dimension.
And last,
Start to focus on the senses.
This is great for moments when you may not be able to close your eyes or sit quietly without distraction.
This is great for everyday moments just to come back into presence when your mind has started to race,
When your feelings have gotten ahead of you.
So focusing now internally and notice what is it that you hear with your ears,
Finding three things that you hear and then noticing what you smell,
Seeing if you can find one or two things that you can smell,
Then noticing what it is that you can taste,
Finding maybe one thing that's on the palate of your tongue,
Then noticing what it is that you feel.
What do you feel physically?
What do you feel emotionally?
And then lastly,
You can do this still with your eyes closed or if you are ready to end this meditation,
You can open up your eyes and notice what you see.
If your eyes are still closed,
Noticing the light that's dancing behind your eyelids.
And if your eyes are open,
Finding maybe five things you can see to bring you back into this present moment.
This sense meditation again helps to bring you back into presence and allows you to come out of the mental monkey mind of the racing thoughts,
Out of the anxiety of the feelings,
Allows you to come back into presence.
And when you are ready,
If you haven't yet opened up your eyes,
Take a deep breath in and take a deep breath out.
Start to wiggle your fingers and your toes and come back into this moment.
I invite you to choose just one of these meditation techniques and forms of meditation daily to help yourself to learn meditation.
Again,
You can start with focusing on the breath.
There's many different breath patterns,
There's no wrong way to breathe.
But today we learned the box breath,
Breathing in for four,
Holding for four,
Exhaling for four and resting for four.
This meditation of box breath is good when you're feeling anxiety and stress.
Second,
We learned the body scan,
Which allows you to come into your body.
It is recommended to use when you first wake up in the morning or when you go to sleep at night to just come into your body or let go of your body as you fall asleep.
And third,
We learned the senses.
Coming into all five senses,
Which is beneficial for coming into the present moment.
When you feel like you have come out of presence,
You are a little bit in anxiety or out of the awareness of your true consciousness.
Use what works for you and let me know what your favorite method has been.
Thank you so much for allowing me to teach you these three easy ways to meditate at any time of the day,
In and out of closed eyes meditation,
These walking meditation techniques.
I am Generous Janeti Kendall,
Your meditation teacher and unconditional love leader.
Thank you for giving me the pleasure and the love to guide you today.
Ending with your hands and put a pose at your heart and bowing down with me.
Namaste.
For my soul recognizes your soul,
That we are one soul in many bodies.
Have a beautiful day.
I love you.
