Hello,
I'm Keith.
We're going to do a short meditation today.
It's suitable for all levels,
Whether you're brand new to meditation or you're experienced and want a moment to enjoy the practice.
So to come into it,
Find a comfortable seat.
I'm on my knees here.
You could also sit cross-legged.
I recommend if you feel tight in the low back to sit on some pillows or blocks,
But don't get too caught up on the perfect seat.
Mostly you want to be comfortable and be able to sit up nice and tall.
And once you're there,
Allow your palms to rest on your thighs.
You might even take the mudra with your thumbs and fingers touching.
Allow your eyes to close and feel your tailbone magnetically draw down below you.
You can almost imagine it connects to the center of the earth and gives you a sense of grounding.
At the same time,
Feel your low belly pull in and up and feel a nice lift through your heart without trying too hard.
And your shoulders to relax down your back.
Feel a lift through the crown of your head,
Almost like it magnetizes up to space.
And then take the deepest breath of your day right into your heart center through your nose.
Breathe in more at the top.
Open mouth sigh.
Exhale out your mouth.
Relax your shoulders.
Relax into the center of your chest.
We'll do two more just like that.
Deep breath in.
Open mouth exhale.
Again.
Exhale it out.
And now seal your lips and simply feel your inhale come into the space around the center of your chest as you breathe in through your nose.
And simply watch it leave the center of your chest as you breathe out through your nose.
Breath in through the center of your chest.
Fresh energy light coming into the center of your chest.
As you exhale notice is there anywhere you can relax and unclench soften as you breathe out without trying.
And that's the simple technique.
Don't worry about doing this perfectly or correctly.
And relaxing as you breathe out from the center of your chest.
Over and over.
That's where you put your mind.
A wave of calm coming into your heart center on your inhale.
Any tension or stress melts out,
Unclenches as you exhale.
Your breath is like a wave in and out.
I'm gonna leave you for a few minutes on your own here.
Again,
Don't get caught up on doing this correctly.
Your mind will drift from time to time.
You just gently bring it back to focusing on your breath coming in and out.
Moment by moment,
Let this feel good.
Relax.
If your mind's drifted,
Again,
You just bring it back gently to that breath coming in and out of the center of your chest like a wave.
A wave of calm.
Just with your imagination.
Soften your shoulders with each exhale.
Invite your hands to the space in front of your heart.
Take three more breaths.
You can imagine light coming in and out of the center of your chest with the next three breaths.
Good.
Honor yourself for putting in some effort and gently open your eyes.
Wishing you a wonderful day.
Keep practicing.
Namaste.
