Let's start off in a meditation posture.
Straighten your spine and relax your muscles around your spine.
Put your hands on your lap and close your eyes.
Start this meditation with the 7 point relaxation exercise.
Feel a body part and then actively relax that body part.
You can also tense a body part instead of feeling it.
So starting in the forehead,
Just feel or tense.
And relax.
Now the face.
And relax.
Neck and shoulders,
Feel or tense.
And relax.
The arms and hands.
And relax.
The upper body.
The stomach and the lower back.
The legs and the feet.
And relax.
Now pick a place somewhere in your body where you feel the breath most vividly.
And start exploring this area and the breath sensations in this area.
And you can start to stabilize the breath by thinking in with the in-breath and out with the out-breath.
Unless you are doing this,
You might notice that you start wandering off.
Maybe you are thinking about groceries or the past.
Whatever it is,
Just notice it when it happens.
Don't analyze it and just relax.
And brush back to the breath.
And then be kind to yourself by saying something nice,
Trying to generate a feeling of gratitude,
Or half smiling.
And then return to the breath.
And if you are feeling tense,
Restless.
Do the same thing as well.
Maybe take a bit longer in that relaxation moment by doing nothing.
All you have to do is relax.
Okay?
And when you feel yourself forcing yourself on the breath,
Try to relax a little bit as well.
Trying to get concentrated in a relaxed way,
Using intention,
Not force.
And each time that you get distracted,
Try to relax and be kind to yourself,
Even if you're getting distracted a lot.
Stay still,
Please.
Okay.
Let's go.
Okay.
Let's go.
Okay.
Let's go.
