Welcome to day one of the 30 day meditation challenge.
This is J'Tan Jones.
Today we're going to be focusing on one of the basics of meditation.
Breath is so important.
We have to make sure that we are breathing properly.
The system has two control functions.
The sympathetic and the parasympathetic nervous systems.
When our breathing is short and rapid our stress hormones kick into gear.
The kind of gear that originally told us like,
Oh my god a tiger is chasing me I gotta run is that a snake?
No.
Today's more mundane stressors such as I have to send this email before my deadline.
I have to make sure that I cook before my kids get out of the house.
I'm really upset at so and so.
I can't believe it.
This taxes our system and it can drain our adrenals and it leaves us depleted.
We end up suffering from burnout and we need more practices that attend to our inner nurturing.
Our parasympathetic nervous system because honestly we wreak havoc on it everyday without a physical outlet.
Because what happens when you used to see that tiger?
You would run.
Your body needed that right?
And then you're kind of over it.
You're safe.
You're good.
Now it's just all stress all the time with no physical outlet for it.
So if you know that you have some issues in the anxiety department breathing is going to help you so much.
Okay?
It helps us in our physical beings.
It can put off panic attacks.
It can help lower your blood pressure.
For me it helps prevent stroke symptoms.
It's real.
Now what I want you to do is inhale deeply and exhale.
It's okay if you have any headphones.
I prefer that you do.
You can do this in a seated position or while lying down.
Just now inhale and raise your arms above your head.
Just give me one deep inhale as you raise them up.
Hold them there and exhale.
Look towards the sky.
Keep your eyes closed.
I don't care if it's a rainy day.
The sun is still shining.
I don't care if it's cloudy.
The moon is still present.
Feel the energy coming down to you and receive it.
Inhale.
Hold it and exhale.
Now inhale one more time.
Hold it and bring your arms down as you exhale.
Take this time to check in with your body.
Are you tense anywhere?
Circle your head all the way around.
Feel for those tense spaces you may want to linger in those spots.
Roll your shoulders.
If you feel tension in those places,
Give them a little bit of extra tension.
How's your back feeling?
Now is the time to tend to those spaces that need a little extra help.
Go ahead and do a little bit of stretching.
You can't focus if your body isn't feeling good.
Make sure that you are tending to your body.
Now relax your shoulders.
Now we're going to do a simple breath meditation.
Place your hands on your belly and inhale deeply.
Expand your belly.
We're not going to keep it shallow and in the chest.
We're going to send it all the way down.
Now exhale through your mouth.
Now do this again.
Inhale.
And exhale.
Inhale.
And exhale.
Take note of how it feels as the breath begins to come into your lungs,
Go down into your stomach and imagine this breath feeding every part of your being.
Inhale.
And exhale.
Here you should be focusing on your breath.
You don't have to worry about clearing your mind.
Anytime your mind begins to stray,
Just refocus it on the sensation of the breath entering your body.
Inhale.
Exhale.
Now what I want you to do is return to your normal rate of breathing.
This should be very,
Very comfortable for you.
If you were breathing shallow before,
Do you notice the difference in even your regular breathing now?
How you just automatically feel your belly versus your chest with air.
This time is for you to experience some peace.
It's okay to focus on yourself,
To give yourself time to just be,
To not think about all of the tasks that you have.
This is your time.
You deserve it.
You need it.
Place your hands in a comfortable position and continue to just focus on your breath.
Give yourself a little smile that signals the body to bring joy your way.
Do you notice just how even with a smile,
How it has changed the way that you feel in your body?
Now spend the next few minutes just focusing on your breath.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
