Welcome,
My name is Jade Alexis.
I offer you this 10-minute seated meditation to help you explore your breath in a way to evoke healing of your mind space.
To begin,
Find a comfortable seat.
Any seated position is fine if you can sit with crossed legs.
As you get comfy in your seat,
Please know that the more you practice meditation,
You will see that you can control your mind.
This means you can control your thoughts,
You can detach yourself from your emotions so that they do not define you.
You can take a bad situation and find the beauty in it.
You can own your inner peace.
Each time you practice,
It becomes easier,
And peace will be with you.
Make any final adjustments,
Lengthen your spine,
Lift the crown of your head,
Feel your sits bones connected to your seat,
Allow your palms to rest face up on your thighs,
Bring the tip of your index finger and the tip of your thumb to touch,
Close your eye,
Bring your gaze to your third eye,
The spot right between the center of your eyebrows.
Your entire body is completely still.
Bring your awareness to the breath at the entrance of your nostrils.
Notice,
Without any effort,
Your breath will come and go.
For the next few moments,
Be a witness to your breath at the entrance of your nostrils.
Continue to connect with your breath.
Seal your lips.
Each cycle of breath,
We will extend the length of each inhale and each exhale.
We will begin at my pace,
And then you can continue on your own.
Inhale through your nose for three,
Two,
One.
Exhale out your nose.
Three,
Two,
One.
Two,
One.
Exhale.
Four,
Three.
Three,
Two,
One.
Exhale.
Five,
Four.
Inhale.
Six,
Five,
Four,
Three,
Two,
One.
Exhale.
Six,
Five.
Continue on your own.
Use a count of three,
Four,
Five,
Or six.
Whichever resonated best with you.
After your next exhale breath,
Allow your breath to resume normal.
Continue to stay connected to your breath at the entrance of your nostrils.
Allow yourself to notice how you feel.
Check in.
What changes have taken place?
Notice maybe your heart is beating a little slower.
Your mind and body feel calm.
Moving into a gratitude practice.
When we practice gratitude,
The mind becomes content.
We experience happiness,
And we are at peace.
On your inhale breath,
You will mention the repeat,
I am grateful for.
Each exhale breath,
Identify a new gratitude.
Try to think of things big and small.
For example,
You can be grateful for your ability to see or touch.
Perhaps you are grateful for your ten toes that help you balance.
Maybe even consider a struggle you have experienced.
And find gratitude in the lessons learned or the strength gained.
Let's begin.
Your lips are sealed.
Inhale through your nose.
Mentally repeat,
I am grateful for.
As you exhale,
Identify someone or something you are grateful for.
Each exhale,
A new gratitude.
Continue for the next one minute.
After your next exhale breath,
Your final gratitude for the moment.
You can bring your palms to touch in prayer at the center of your heart.
Keep your eyes closed.
Together,
Let's repeat the OM mantra.
Calling out to the universe or any higher power that you believe in.
To protect and guide each and every one of us.
Three OMs.
Take a deep breath in through your nose.
As you exhale,
Breathe in.
Bow your head to the prayer in front of your heart.
The light in me honors the light inside of you.
Namaste.
Special thanks and deep gratitude to my teacher,
Charu,
For sharing his knowledge in such an inspiring way.
Charu once told me that we clean our bodies,
Our hair,
And our teeth on a daily basis.
We should clean our minds too.
May you too be inspired to make meditation an integral part of your daily life.
This was a piece of Jade,
P-E-A-C-E.
May peace be with you.
