This meditation is designed for beginners,
But can be used for anyone who wants to maybe learn a new technique or maybe you want to refine or revise your current meditation practice.
Each meditation will start with some basic instructions and advice to help you reach a calm,
Relaxed state.
And then we'll go to a few moments of silence,
Just listening to the music and focusing on your breath or on your mantra or whatever you've chosen as your point of attention for this meditation.
I'll watch the clock so all that you need to do is relax,
Get comfortable,
And listen to the sound of my voice.
First of all,
Find a very comfortable place where you're not likely to be disturbed for about 15 minutes.
It's very important that you're comfortable because our goal is to make this a daily practice.
And when your body feels good,
It's easy to come back to this place.
You can choose to focus on the candle flame that's provided for you on the video,
Or you can light your own candle,
Or you can just close your eyes and focus only on your breath or any combination.
Do what feels good to you.
Close your eyes when that feels good.
Gaze softly at the candle flame when that feels good.
Or go back and forth as often as you like.
Our goal in meditation is simply to teach ourselves that the true core of who we are,
Our awareness,
Our spirit,
Is a place of stillness and calm and divinity that we can come back to at any time and escape the chaos that can exist in our minds and in the worlds around us.
So once you're in a comfortable position,
Relaxed,
Feeling like you are connected to each part of your body,
Just do a quick check in.
How do your feet feel and your knees and your hips and your spine,
Your shoulders and your head?
There are meditations where you take a lot of time in checking in with each part of your body,
But for today,
Just be sure that everything is comfortable,
Everything is relaxed,
Nothing is causing you pain or discomfort that can disturb you throughout your meditation.
With your eyes closed or open,
Focus on your breath and take a deep,
Slow breath in.
Imagine filling up your whole body all the way down into your belly.
Hold that breath for just a couple of seconds and then release it.
Picture your breath leaving your body and rejoining the world.
And again,
Take a long,
Slow,
Deep breath in.
Imagine that your breath has substance.
Imagine that it has color.
Imagine it entering in through your nose and filling up your whole torso and then flowing out to the tips of your fingers all the way down into your feet and suffusing your body with light and with warmth and with oxygen.
And release that breath out.
So continue to take long,
Slow,
Deep breaths in at your own pace,
What feels comfortable to you.
And on each breath,
Try to breathe just a little bit deeper,
A little bit longer with a little bit more focus on how your breath feels going into your body,
Filling you up,
Straightening your spine,
And then being released back out into the world.
As you breathe,
Begin to develop a rhythm that feels good.
Your breath comes in for as long as it feels comfortable.
You hold that for just a couple of seconds and then you release it back out in a beautiful rhythm that is unique only to you.
So as you're breathing and as you're focusing,
You'll notice that thoughts will try to intrude.
Thoughts will come into your mind of random things,
Of things that you remember,
Things that you are planning to do later today.
Each time a thought enters your mind,
Just acknowledge it and say,
I get that you're here,
And then let it go and return your attention to your breath.
So all that exists for you in this moment,
In this time,
Is the feeling and the sound of your own breath coming in so gently and so powerfully,
Suffusing your body with light and warmth and life,
And then being released back out,
In which with each breath you're more and more relaxed and more and more focused.
And each time a thought comes along,
Be grateful,
Because this is where the exercise happens.
When you notice a thought and you make the conscious choice to let that thought go and return to what you've chosen to focus on,
You're teaching your consciousness that it's the boss.
You're teaching your thoughts that they get to be here,
But they don't get to be in charge,
That you are choosing in this moment to focus on your breath,
To focus on being present,
To focus on the candlelight.
So take just five minutes now.
I'll watch the clock.
And focus on your breath,
Focus on the candlelight,
Focus on the feeling of being completely and totally in this moment,
Connected with your body,
Connected with your breath,
Connected with the feeling of who you really are.
I'll come back in five minutes and take you out of this meditation.
Okay.
Simply open your eyes or lift your head or very gently begin bringing your attention back from your deep meditative state back into the world and take a couple of moments to just set your intention.
The morning is a great time to meditate so that you are teaching the universe,
You're teaching your life that you're going to live this day on purpose.
You have the opportunity to set your intention to take this calm,
Relaxed and focused state all throughout your day to make conscious decisions about who you want to be and how you want to show up in every moment.
Come back to this practice as often as you'd like.
Try for every day.
Try for twice a day and begin to notice the joy and bliss and comfort of learning to live your life on purpose.
Namaste.
