Welcome.
Thank y'all for joining me today.
We are just going to be doing a basic meditation.
So this is great if maybe you've never meditated before,
Maybe you're just beginning your meditation journey or you're not quite sure exactly what meditation is,
This is a great place to get started.
So go ahead and find a comfortable position and that can be seated in a chair,
On a cushion,
You can even do this lying down if that feels most comfortable for you.
Just take a moment to settle in to whatever shape that looks like and then allow the eyes to close.
Start to bring your awareness into your physical body,
Beginning with your toes,
Your feet,
Ankles.
Just release any tension that's residing here,
Allowing them to be soft,
Relaxed.
Bring awareness into your legs,
Calves,
Shins,
Knees and thighs.
It's releasing,
Letting go.
Feel your awareness drift into your pelvis,
Hips,
Lower back and belly.
Letting these areas be soft,
Heavy.
Moving to your chest,
Upper back,
Relaxing here.
Then allowing your shoulders to melt away from your ears,
Letting the arms and the elbows get heavy,
Releasing wrists,
Hands,
Fingers,
Softening the back of your neck,
Your throat,
Unclenching your jaw.
And letting all the tiny muscles in your face relax,
Your cheekbones,
Muscles around your eyes,
Soften the lines in your forehead and between your eyebrows,
Even allowing the scalp and the ears to release.
Then allow your awareness to move to your breath.
There's no need to change or deepen your breath.
Just beginning to notice.
Maybe you notice the chest or the belly gently lift and lower with each inhale and exhale.
Maybe you can feel the air as it moves through the nostrils.
Whatever sensation it is or whatever space in your body that you feel the breath the most,
Let this be the focus of your mind.
And the reason why breath is commonly used as a focal point in meditation is because the breath is always happening right here,
Right now.
And if the mind starts to wander or you get distracted,
Restless,
You can always come back to the breath.
And it will immediately anchor you back in the present moment.
In meditation,
Thoughts will inevitably come up and that's okay.
Our goal is not to quiet or shut down the mind.
That's impossible.
Our goal is simply to take a step back and instead of being actively engaged in our thoughts,
Which usually pull us towards the past or the future,
We can just witness them.
Just be an observer.
So without trying to call any thoughts to mind,
But yet not trying to push any away.
Just notice each one.
And then once you acknowledge it,
Let it go.
Maybe coming back to the breath.
One simple technique that I like to use is imagining your mind as the clear blue sky.
Let it be open and vast.
And picture any thoughts entering your mind as clouds.
And as clouds appear in the sky,
You might notice them.
Notice if they're bright and fluffy or dark and stormy.
It doesn't matter which.
Just notice.
And then watch as each cloud inevitably floats away.
Maybe today there are lots of clouds.
Maybe today the sky is open and clear blue.
It doesn't matter.
One is not better than the other.
In fact,
That you are able to notice thoughts popping up and that you're able to watch them means that you are being present.
And that is really the goal.
Many times people shy away from meditation because they're afraid of silence or convinced that they can't be still with their own body,
Their own thoughts.
But only with a calm mind and clear heart can we begin to see things as they actually are.
Allow yourself to rest.
Let the silence be okay.
If not,
Maybe comforting a break from the outside world.
The more often that we practice being present,
Being mindful,
Or otherwise known as meditation,
The less we find ourselves stuck in the past where grief and regret live.
The less we find ourselves in the future where worry and anxiety live.
And the more we find ourselves rooted in the present moment where peace and joy reside.
As you're ready,
Gently guide your awareness back to your breath.
Notice your surroundings,
Maybe the earth below you,
Any sounds happening within your space.
And then take your time to gently allow the eyes to open.
Maybe even blinking a few times,
Allowing yourself to adjust.
Thank you so much for taking this time to get present with me.
I wish you the best in your meditation journey.
