So today we're going to be doing a meditation to help you clear your mind.
So we're going to just wipe the mental slate clean,
Reduce the chatter and find some peace of mind because I don't know about you but that's probably one of my favorite parts about meditation is just kind of getting that that mental clarity and just just quieting the chatter.
So go ahead and take a moment to find your comfortable position.
So it doesn't have to be seated.
It can be anything as long as your spine is long,
Your body's relaxed but not so relaxed you fall asleep,
And that you can breathe without anything interfering or getting in the way of just that easy effortless belly breath.
So take a moment,
Get comfortable,
Settle in.
And then once you've gotten settled,
Just take a moment to release any areas of physical tension.
Maybe you breathe into them.
Maybe you physically stretch them or massage them out for a moment.
Maybe you just notice where you're clenching and you let those areas just give into the weight of gravity and become relaxed and soft.
Do whatever you need here to really physically relax the body,
Letting go of that squeezing and tension.
As without relaxing the body,
It will be really hard to be able to relax the mind.
And now consciously take four or five deep cleansing breaths.
So just breathing in through the nose and then exhaling out through the mouth.
Just allowing this to soften your body further and remove negativity and heaviness from within.
And now sink into the stillness of your body.
Sinking into the stillness and just become aware of your thoughts and feelings.
Try not to assign judgment or let yourself be taken down the path of these feelings and thoughts.
But just observe them and call them out as they appear.
It's almost like you're watching someone else.
Just observing them and their feelings and thoughts and making note of what you see.
So if you feel anxious,
Just make note of that in your mind.
Just say,
I'm feeling anxious and then let it go.
It's just a feeling.
If you're thinking of a meeting coming up later today,
Just think I'm worried about the meeting this afternoon.
Make note of it and let it go.
Maybe you're just feeling tired today.
Same thing.
Just make note of it.
I'm feeling tired and then let it go.
Become an observer of your feelings and thoughts as they pop up.
Just make note of what you're feeling,
What you're thinking and then let it go.
It's almost as if you're watching a stream and there's leaves falling into that stream and just being taken down the current.
Every time you see one of those leaves pass or a thought in your mind,
You just say,
Oh,
There's a leaf and then let it go.
Same with your thoughts.
Oh,
There's a thought or I'm feeling this.
Then just let it keep on moving down the current.
It's really as simple as that.
They're just merely merely thoughts and feelings and nothing else.
So as you breathe and sink into the stillness,
Allow yourself to be an observer of your thoughts and your feelings.
If you still have more to observe,
That's okay.
But just make note of that last little feeling or sensation and then ease into the stillness of the moment.
If during your practice,
More thoughts or feelings arise,
You'll just do the same as you just did.
Briefly acknowledge it and let it go.
Now bring your awareness to your breath.
Become aware of your smooth,
Effortless,
Uninhibited breath.
Feel the cool air move in through the nostrils,
Down your throat to your expanding lungs.
And then feel the warm air move back from your lungs and out your nostrils.
Allowing yourself to be immersed in the sensation of breath.
Cool air moves in,
Warm air moves out.
Easy,
Simple,
And effortless.
Just taking note of where you feel the breath the most.
Do you feel it mostly in the nose and the lungs and the belly?
Where do you feel it the most?
There's no right or wrong answer.
Just observe.
And then focus your awareness in that area.
Really feeling the air move in and out,
Cool air in,
Warm air out.
Allowing the external world to fall away and all that exists right now is your breath.
Air moving in and air moving out.
And now begin to count your breaths.
So you'll think on your next inhale,
Inhale.
.
.
One.
On your exhale,
Exhale.
.
.
Two.
Inhale.
.
.
Three.
Inhale.
.
.
Four.
Just continue with this,
Taking your time,
Counting your breaths.
Counting all the way up to 30.
And if you get to 30,
Or if more likely you lose track on your way,
Just let it go and begin again at one.
Take your time.
It's not about how high you can count,
But just staying present with each and every breath as you count the inhales and the exhales.
Feeling that cool air move in and the warm air move out.
Counting each breath slowly and intentionally.
Beginning again if you reach 30 or if you lose your spot.
Just stay focused on your breath.
And if thoughts or feelings or distractions arise,
Just acknowledge them.
Let them go and return to your breath beginning at one.
Four.
You you you you And now finish the breath cycle that you're currently on Releasing your count no matter what number you're on and just letting the breath flow in and out of your body Feel the stillness and the quiet that surrounds you Like the quiet of the sea after a storm has passed No movement no disturbances just clear calm waters extending all the way to the horizon Complete stillness and peace surrounds you Bathe in this moment soak in the stillness and Allow things to be quiet and still as you absorb the present moment that surrounds you you Just be present Be still be calm Because all is well and all is at peace right here and right now you Now begin to bring your awareness back to your body Just gently reawakening it by breathing deeply and rocking the head from side to side And eventually taking your hands overhead maybe finding a full body stretch And then when you're ready just blinking the eyes open and completing your meditation practice Thank you so much for joining me today You You
