Welcome this meditation would suit beginners.
So I want you just to find a comfortable position.
It doesn't matter if you're lying down,
Sitting in a chair,
Sitting on the floor,
Whatever feels comfortable for you.
And just a place where you can breathe and you're not going to be interrupted.
So pop your phone on silent and let's get ready to breathe together.
So first taking in a big deep breath.
So bring the breath all the way into the lungs and then breathing out.
And just do that in your own time two more times.
So breathing in and breathing out.
And if you can bring the breath into the belly.
So breathing in and breathing out.
So I want you to start to just breathe normally and if you can breathe in through the nose and have your tongue touching the roof of the mouth.
So this is a really great way to breathe and to be able to focus on your breath because you get everyone gets distracted in meditation.
It happens.
You'll have some really good days.
You'll have some average days.
So the way to bring yourself back when you get distracted thinking about life is to focus on the breath.
So coming back to the breath and being able to feel it as it touches the side of your nostrils.
So just give that a go.
So breathing in through the nose and out through the mouth and your mouth is relaxed and your jaw is relaxed.
And the way to help do that is for the tongue to sort of move to the roof of the roof of the mouth.
Now,
If you can't do that,
That's fine.
It's different for everyone.
Maybe you've got a cold.
Maybe you're just not comfortable doing that.
But if you put your hands on your belly is another way to come back to your breath and to feeling the breath coming in and out of your belly.
So if you put your hand just over your belly and just sort of start to breathe in and breathe out and just feel your breath as it comes in and out the belly.
And that's another way to bring yourself back to your breath when you start to get distracted.
So it's just breathing,
Get distracted,
Come back,
Breathing,
Get distracted,
Come back.
And the more you do this,
The quicker you'll come back to your breath and also the longer periods of time you'll go without thinking about other things.
But meditation isn't just about having an empty mind.
It's about bringing yourself back to that breath and being one with the breath.
Okay,
So let's start whether you've got your hand on your belly or you're breathing in through the nose and feeling where the breath touches the side of your nostril.
So let's just practice that just for a little bit.
And just breathing in and out.
And just feeling where your breath is coming in and out of your belly or touching the side of your nose.
Breathing in and out.
In and out.
So if you keep doing that,
I'm going to start some background music and I will tell you when time is up.
So this meditation is going to be about 10 minutes and just get as far as you can.
If you can only get as far as 30 seconds,
That's fine.
It's just keep practicing.
It's like building a new muscle and it's called the new focus muscle.
So I'll start by playing music and we can start from now and I'll let you know when 10 minutes is up.
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Feel how heavy it is,
Feel where it's sitting against the chair or on the carpet or the floor or the bed,
Wherever you are just just feel where your body touches the ground and feel your feet if they're touching the ground give them a bit of a wiggle,
Give your fingers a wiggle and just feel yourself back in your body bringing that calm,
That peace,
That relaxation no matter how distracted you were or you weren't,
How you felt the meditation went,
You've done it and you've breathed,
You've given yourself time so really really well done,
Keep practicing and I hope you enjoyed this meditation.
You you you you you you
