Hello,
Welcome.
My name is Melissa and I've been teaching meditation for many years now.
I regularly get asked,
How do I begin meditation?
And most of those people tell me,
I can't meditate.
I can't stop my mind.
Well,
The first thing I say is,
We don't need to try to stop our minds.
I don't even know how to stop my mind.
I'm not even sure that's possible.
How would I know if I've stopped my mind?
And the next thing I say is,
We start where we are and we use what we have.
And what we have available to us right now is our breath.
So let's start a practice.
If you can,
You sit upright along getting the spine.
Close your eyes.
If closing your eyes is not available to you at this time,
Let your gaze be soft.
And I invite you to begin focusing upon the inhalation.
As you inhale,
I invite you to lengthen this portion of your breath to the count of four.
Inhaling,
One,
Two,
Three,
Four,
And exhale naturally.
So mentally,
Just a little whisper.
You can count as you breathe in and you can relax as you breathe out.
Now,
As you continue to breathe in to that mental count of four,
Begin to notice this space of fullness,
This top of the in-breath.
And then just let the exhale occur naturally.
Inhaling,
Feeling this space of fullness.
And notice where it is in your body that you feel this fullness.
And then notice the exhale begins from that space of fullness and you begin to empty and soften.
So for several more rounds,
Continue to ride the in-breath to the count of four,
Reaching the space of film all full.
And exhaling from that space where you're most full,
You'll witness your body relax and release.
I'll sit quietly for the next moment as you practice.
If your mind has distracted you and if you've forgotten your practicing,
Simply begin again.
Ride the breath in to the top,
Feeling this space of fullness within.
And feel the exhalation from that space of fullness.
Feel how you relax and release the breath.
I invite you now to let go of all counting and just take a full breath in and release the breath.
Wiggle your fingers.
With eyes closed,
Can you bring your palms together and begin to rub your palms,
Generating some heat.
And now place those palms over your eyes,
Just noticing how that feels.
Opening your eyes and releasing your hands down.
And there you have it.
You've practiced for three minutes.
I invite you to take this practice with you and see if you can sit each day in stillness.
Even if the world is happening around you,
You be still and watch your breath.
Feel the fullness and feel the release.
Thank you for sharing your time with me.
I wish you well.
