Hi guys,
I'm Kay.
I'm going to guide you through very simple mindfulness of breath meditation today.
You can sit on the floor or the chair,
Wherever you're comfortable and just take a comfortable seat right now.
And just soften your gaze.
And just ask yourself how you're feeling today or right now.
Maybe in the morning,
Midday,
At night,
Whenever you are doing this practice.
However feeling is fine.
If you feel agitated,
That's okay.
And if you feel nice and relaxed,
That's okay too.
So take a moment to check in with yourself.
And slowly bring your attention down to your feet.
Not what you think the feet should be,
But what you actually feel in your feet.
Maybe it's there in the socks.
Maybe it's touching the carpet or wooden floor.
So there might be some coolness or pressure.
Just be curious.
And slowly and gently bring your attention to the contact of the seat and the body.
Your weight is there,
The chair is there supporting you.
From there you lift through the spine upward.
Just like you're getting pulled by a string from the sky.
Not too rigid,
But still energized.
And I recommend you pick up your hands at the axis point of the elbow and just gently put it on the thighs a couple inches away from the knees so that they'll give a little bit of support in the spine.
And shoulders are down away from your ears.
Just back of your neck a little bit so that chin tucks a little bit.
Lips and the apart slightly and your tongue could rest on top of your mouth right behind the front teeth,
Upper front teeth.
Just feel the jaw relaxing a bit and how much tension we tend to carry there.
You can close your eyes or have it open a little bit like halfway,
Gazing downward a few feet away from you.
It's really your preference.
Whatever you feel comfortable is fine.
So that's a good meditation posture.
Relaxed but energizing at the same time.
Take a few long breaths,
Maybe inhale from the nose,
Exhale from the mouth.
Just a few to make yourself settle.
Inhale,
Exhale.
In,
Out.
And slowly just allow the breath to find its natural rhythm.
You can feel in the body in any parts.
Maybe the belly,
Chest,
Tip of your nose.
You're not anywhere particular,
You don't have to pick.
Just have the gentle sense of your breath coming in and out.
So every time your mind wanders you come back to the sensation of breath coming in and out of your body.
It's not breath exercise so you don't have to think that hard.
Let this there whether you like it or not.
Let's get started.
So mind will just naturally wonder.
Everybody's mind wonders.
Just know that.
And when you realize,
Oh,
I was thinking,
You just gently bring your attention back to the breath.
You might wonder,
Am I doing this right?
And oh,
Just come back to the breath.
Might start drafting an email.
Back to the breath in and out.
Remembering what happened over the weekend,
Up and out.
You're welcome.
I even think,
Oh my god,
Nothing's happening.
It's okay.
Just come back to the breath,
Sensation of rising and falling.
Notice the breath is settled a little bit.
Just be aware of the whole body sitting as you inhale and exhale.
A little bit quieter body,
Just a little bit.
Something settled,
Just a little bit.
And as you're aware of the whole body sitting,
Maybe you might find some extra attention you created in the shoulders or in the belly.
And if it's possible,
Just release some extra attention from there.
Still breath come in and out.
To close the practice,
Take three long breaths.
Inhale through the nose,
Exhale through the mouth,
Inhale through the nose,
Out.
The last one in,
Now.
And when you're ready,
Slowly open your eyes.
Let the eyes adjust with the lights and the color.
And give your body a little stretch.
Thank you for practicing.
