So begin settling in.
There's no specific way that you need to sit,
No specific way that you need to breathe to be meditating correctly.
One of the biggest misconceptions in meditation is that you believe that you need to be doing something or achieving something,
When in reality,
All we're doing is just being in this present moment.
So right now,
No matter where you're seated,
Although we do recommend for this course to sit up straight,
Shoulders stacked over your hips,
Keeping an alert posture,
We're going to begin to just notice the activity of our brain,
The activity of our thoughts right now in this moment.
For today's meditation,
We're just going to check in and see what relationship we have with our mind,
Training the brain to recognize when thoughts come in and distractions take us away from the present moment,
And then slowly recognizing that and bringing our attention back to the sensation of our breath and our body grounding down wherever we're seated.
So begin to take a deep inhale and exhale,
Breathing in through your nose,
Filling up your lungs,
And then releasing.
And as you release,
Feeling your body soften here,
Taking another inhale.
And then if you haven't done so already,
On your next exhale,
Just closing your eyes and just starting to notice what's coming up for you.
The weight of your body pressing down,
The sensations of your arms pressing down on your legs.
Maybe you immediately notice the heaviness or the restlessness,
The energy flowing in your body.
And just for a moment,
Pausing here and seeing what the activity is like in your mind in this moment.
Maybe thoughts are flooding in and out,
Different things we were doing before this,
Maybe a to-do or a task we need to do after this.
Just notice and see if you can come to the understanding of the observer mindset.
Not being part of the thinking mind,
But rather just watching it,
Observing it like you're watching a movie.
Watching the different thoughts come and go,
Different distractions,
Different narratives and storylines.
And just begin to sit in a quiet confidence,
Knowing that you won't get lost in any thought.
Knowing that when we do get lost in a thought,
All we do is recognize when that happens.
Bring our attention back to the sensation of what we're focusing on and what we're doing right.
This is the power of the observer,
The power of not getting stuck in the autopilot of the thinking mind.
Bringing into your awareness as we rest in this energy,
Knowing that you are not your mind,
You are not your thought,
You are so so so much more.
Taking one final inhale together,
Breathing in and then exhaling as you begin to wiggle your fingers and flutter your eyes open.
Thank you.
