Welcome to Simply Meditation.
If you're new to meditation,
Then this series is for you.
Meditation is the process of learning to accept your thoughts and feelings.
It's the process of learning to sit with yourself,
To have quiet reflection and contemplation.
It's the ability to sit and listen to what the innermost parts of you are trying to say,
The ability to be gentle with your response.
Meditation is a state of being and a practice.
It's the realization of the true self.
And it's the stillness and space between your thoughts.
Your regular practice,
This space is lengthened,
Drawing you deeper into the state of meditation.
When you first begin to meditate,
Your mind will wander.
And that is absolutely fine.
When you catch yourself,
When you catch your mind wandering,
Simply bring your focus back to your breath.
Today's meditation,
The beginning of the Simply Meditation series is called Simply Breathe.
So as you join me,
I invite you to find a comfortable position to work out any kinks,
Work out any restlessness your body is feeling.
Breathe normally and notice where your body is tight.
Spend time actively relaxing those areas until you can rest comfortably with a straight back and low tension throughout your body.
Have a soft gaze.
Lower your eyelids or close your eyes if you're comfortable.
Have your legs uncrossed and your palms up.
Once you've found a comfortable position,
Just relax and breathe normally.
The gift of meditation is incredible.
To develop and be able to sit with yourself in absolute acceptance is a miracle.
The ultimate gift,
The ultimate awareness of yourself and your soul.
Bring awareness to how you're breathing right now.
Is it shallow,
Fast?
Or is it deep,
Slow?
Are you breathing through your nose or your mouth?
Does your breathing help your relaxation?
And can you deepen it?
Becoming aware is the first step to change.
Try shifting your breathing so that it's deeper.
If you can,
Inhale deeply through your nose and hold for 5,
4,
3,
2,
1.
Exhale slowly through your nose,
Gently releasing any tension in your body.
Again,
Breathing in and hold for 4,
3,
2,
1.
Exhale.
Continue to breathe slowly for a few minutes on your own,
Following the pattern of inhale,
Hold,
Exhale.
Feel your breath moving into your body,
Sitting and then exiting your body again.
Feel the air move over the little hairs in your nostrils.
Feel the coolness as it hits the back of your throat.
Notice your chest expanding and contracting as the air moves in and out.
Play with your breath and send it deeper to the bottom of your lungs.
Notice your belly moving in and out as the air moves in and out.
As you move the breath in and out of your body,
You're stimulating what's called the vagus nerve.
The deep breathing can reduce your heart rate and relax your body because the vagus nerve,
The second longest nerve in your body,
Is being stimulated.
This nerve starts in your brain stem and moves down through your body all the way into your abdomen.
It connects with many of your major organs and is directly related to the parasympathetic nervous system.
The parasympathetic nervous system is responsible for maintaining homeostasis in the body.
It's all about rest and healing and it keeps your body in balance.
The sympathetic nervous system is all about protecting us from danger.
It's connected to the fight-flight response.
The parasympathetic nervous system is about relaxation.
It decreases inflammation,
Helps with digestion,
Lowers blood pressure,
And conserves energy.
As you breathe,
The air moving through your body is stimulating the vagus nerve.
The movement inside you is allowing the vagus nerve to ultimately do its job and create a relaxation response inside of you.
Your breath is magic.
Your breath is life.
Pay attention to how you breathe because the reason that we breathe is to maintain life.
It is the ultimate purpose.
Our breath has the ultimate purpose.
It holds the energy of life.
Play with your breath and send it all the way to your toes.
Send your breath all the way down your arms to your fingertips,
Feeling the tingles,
And back again.
As you bring your awareness through your body,
You're sending energy to these parts of your body.
Breath is energy.
So when you send your breath,
You're sending energy.
You're sending life to your toes.
You're sending life to your fingertips.
Send your breath to your ears and around the back of your neck.
Send it down your spine,
Down into your pelvis,
And back up through your belly to your diaphragm,
Into your chest.
As you move your breath and your energy throughout your body,
As you play with your breath and your energy,
You're connecting your body and your mind and your spirit.
As you stimulate the vagus nerve,
You are enabling it to communicate between your gut and your brain.
As you play with your breath and your energy,
You are enabling your body and your mind and your spirit to communicate.
You're opening the channels of communication and you're listening.
As you breathe,
You listen to your body and you send the breath where your body needs it to be.
Take this opportunity to listen to your body.
Where does it feel stagnant?
Where does it need some extra energy?
Where in your body do you feel tired?
Send your breath there.
Send your energy there.
All the while,
You are focusing on your breath moving in and out of your body.
As you develop your practice of conscious breathing,
You increase your ability to relax,
To recenter and to rejuvenate your body,
Your mind and your spirit throughout your day.
The power that's in your breath carries you through every day of your life.
So be aware of it and thank your breath for doing its job,
For fulfilling its purpose.
Take a few final deep breaths together.
We're going to inhale and exhale.
When you're ready,
I invite you to open your eyes and go about your day.
I'll see you again for the second part of the Simply Meditation series.
Namaste.
Namaste.
