Hello and welcome to this introduction to meditation.
First,
Find a comfortable seat.
Anywhere that makes you feel supported and comfortable.
Now gently close your eyes.
Meditation is a time where we practice calming our brains.
And focus on a Sankalpa.
This means to focus on one thing.
This one thing could be something as simple as following your breath.
Or using a word or mantra,
Or even a prayer.
Each time your mind drifts,
You just have to catch yourself.
And gently return to your Satakalpa.
Today we will focus on our breath.
Take a deep inhale through your nose and exhale all your breath through your mouth.
Let's begin.
Sitting up tall,
Bring your attention to your breath.
In through the nose.
And out through the nose.
Notice the rise and fall of your chest.
Notice how deep within your chest your breath reaches.
Don't try to change it or control it.
Just notice without judgment.
Notice the temperature of the air as it enters and leaves your body.
It might feel cooler on the way in.
Warmer on the way out.
As the natural heat from your body increases the temperature.
If your mind starts to wander,
That's okay.
It's just doing what it has been designed to do.
Imagine those thoughts drifting off on a cloud.
And come back to your breath.
Gently start to bring your awareness back to the world around you.
Keeping your eyes closed,
Start to notice the sounds around you.
Notice how your seat feels.
Feeling and sensation on your body.
Air on your skin.
Before we finish today.
I would like to invite you to think of three things that you are grateful for today.
You can open your eyes with a few blinks.
Welcome back.
And have a lovely day.
