Hi,
This is Jessica Sexton with Living Lotus.
I am a therapist and certified yoga teacher here to assist you with practicing meditation.
We'll do a really basic practice today.
Just kind of get started with meditation.
If you're brand new or a little refresher if you are an advanced practitioner and.
Just need a fresh start.
So make yourself comfortable in your seat.
You can add the background music of your choice or simply observe the sounds around you.
Move your toes and your fingers,
Straighten your back.
Loosen your neck.
Getting all the movement out to be as comfortable as possible.
As you feel your body settle,
You can close your eyes and really be present in your body.
Feel gravity.
Holding your body to your seat.
Notice where your body is in contact with the surface below you.
And start to bring your attention to your breath.
We're just observing it.
I know this is a tricky part of learning meditation is the right way to breathe and we're not worried about that right now because you're just here you're observing.
And we'll follow the breath through its long path.
Into the nostrils,
Through our sinus cavity.
As it tickles our throat.
And moves down into the lungs,
Filling from the very bottom all the way up.
And when I say notice the breath,
I mean visit those different parts of your body.
Anatomically and feel that rush of air.
It can help to give the breath a color.
Or I've used before.
Imagine that you're in a little shrinking magic school bus.
Learning about.
Breathing.
And you are traveling in with the air through the nostrils.
Into the sinus cavity that spreads back through your whole face.
Down the throat.
Into the lungs.
And you feel your stomach expand as you fill up from the bottom.
And we'll follow that breath back out.
So warm air comes up the throat.
Filling the sinuses and back out the nostrils.
And as I'm explaining,
Feel free to be taking multiple breaths.
Don't strain,
Don't hold your breath.
As you're breathing.
You can notice the things that I say.
And check in with your breathing.
So feel that nice cool air again through your nostrils.
Filling your sinuses.
Passing your throat down into your lungs.
And the warm air comes back up.
Past your throat,
Your sinuses,
And out your nostrils.
So this is one way to do a breathing practice is the observing and really following the path of the breath prevents you from overthinking or counting or all of this that that we can do later in meditation.
When for now we're just trying to live in our body.
We spend all day living in our heads.
Just take these minutes to live in your body.
And take the deepest breath you've taken so far today.
And this time,
Let it out through your mouth.
A nice,
Long,
Slow,
Steady stream of air in through your nose.
And out through your mouth.
And feel your shoulders sink as you breathe,
Just feeling gravity all the more.
You can practice a few more rounds of that mindful breathing.
Continue to relax your body if you notice any tension.
And when you're ready.
You may open your eyes.
And continue your day.
Knowing you can always come back to the breath.
And feel some peace.
Thanks for joining me.
