As we embark on our 30 day meditation challenge journey,
It makes sense that we would start with just preparing for the trip.
And we do this by dialing in the most effective posture as well as focusing on our connection to our breath.
So for starters,
Let's just come up to a comfortable seated posture,
Spine straight,
Chin parallel to the floor.
Bring your shoulders up to your ears all the way and just roll them down the back so they're in a comfortable,
Restful position.
And the caveat I have for you on any of this instruction is that only use it if it's comfortable in your body.
If you need to make any adjustments to feel more comfortable or to avoid or alleviate some pain,
Please do so.
So with the shoulders down and back,
Spine straight,
Chin parallel to the floor,
Let's take our hands and put them up turned on our knees in what I call receiving position.
Open hands and notice what happens if you pull your hands back down your lap or I should say up your lap towards the body,
Resting the hands where your body meets the thighs.
Pulls your shoulders down and back,
Your elbows back.
And notice that your chest is now a little bit more open facing up.
These are all checkpoints along the body that we could come back to to give ourselves the best possible chance of forgetting we have a body for a few minutes.
The mind and the needs of the body always want to get in the way of our meditation practice.
Just deepen your connection with this position,
With this posture.
Let's start to breathe.
Just breathe as you would.
Let's focus on breathing in and out through the nose.
Just a steady rhythm,
Trying to even the amount of time spent on the inhale as the exhale.
Just steady waves of breath in and out.
There's a breathing practice we're going to use regularly to get our own attention.
It's called 4-7-8 breathing.
Let's practice right now.
On our next exhale,
As we inhale,
Let's inhale for the count of four.
Two,
Three,
Four.
Let's hold the breath for seven counts.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight.
Three,
Four,
Five,
Six,
Seven,
Eight.
Let's do it again.
Inhale for four.
Just expand the abdomen,
Take in as much oxygen as you can.
Let's hold the breath,
Let it nourish the body,
Calm our mind.
Four,
Five,
Six,
Seven.
Exhale through the mouth for eight.
Just settle back into the rhythm of the breath in and out through the nose.
As you do,
Pay attention to where your gaze is resting with eyes closed.
Focus the gaze at the point between the eyebrows,
Center of the forehead,
At about a 45-degree angle.
Just keep your focus here and notice if your thoughts are any less present,
Maybe a little bit more still.
Great work.
We'll see you tomorrow.
