Hi there,
I'm Mike.
Welcome to your first guided meditation from MindEd.
Find a comfortable position in a chair or on the floor,
Sitting upright with a straight back and letting your shoulders relax.
Place your hands on your legs or in your lap and when you're ready,
Gently close your eyes and take a few slow deep breaths into your belly.
Now let go of the control of your breath and allow it to return to a normal rhythm.
This might be faster or slower,
Deep or shallow.
Just whatever your normal rhythm is right now.
Try to notice where you feel your breath the most.
Is it in the expansion of the belly on the inhale?
In the rise and fall of your chest?
Or maybe you can feel it as the cool air passes by on its way through your nostrils.
Just follow your breath and count one on the inhale and two on the exhale.
If you have followed a train of thought,
Notice what it is and just gently return yourself to the focus of the breath.
One for the inhale and two for the exhale.
Following your breath all the way in and then all the way out again.
Try not to judge the thoughts as they arise.
Just notice them and gently return to the breath.
Counting one on the inhale and two on the exhale.
When thoughts arise you can think of them as clouds passing in the sky,
Just floating along on the wind.
They're all different sizes and types.
Some are rain clouds,
Big and dark and grey.
Some are light and white and fluffy.
But you can't reach out and stop any of them.
Just let them float past and then compassionately return to the breath.
Counting one on the inhale and two on the exhale.
Following your breath all the way in and then all the way out again.
One on the inhale and two on the exhale.
And as the practice comes to an end,
Just notice how you feel.
Do you feel calm,
Relaxed or something different?
Just notice without putting a story around it.
Allow the feeling to be so that you can take it with you into your day.
Now gently wiggle your fingers and toes and when you're ready return to your surroundings and slowly open your eyes.
Well done on completing your first MindEd meditation.
I look forward to spending time with you in your next meditation.
