Hello and welcome to our January meditation.
This meditation will last approximately 10 minutes.
And in this meditation,
I will introduce you to some simple breathing and grounding techniques to help us develop the foundation of a meditation practice.
So to get us started,
I invite you to take a comfortable position,
Either sitting,
Standing or lying down.
Some people find it comfortable to lean into a wall or lie down on their back while they're meditating.
However you feel safe and comfortable while we meditate together,
Remember that this is your meditation practice.
And next I invite you to close your eyes or take a soft gaze in front of you and bring to mind an intention for this morning practice.
So an intention is a focus or an affirmation that you want to use to focus your attention during our meditation.
When I meditate,
My intention sounds like I am healthy,
I am happy.
However,
You can use any intention that aligns with your purpose for joining today.
And as we begin to shift into the meditation,
I invite you to bring your attention to the sounds around you.
Bring your attention to the sound of my voice as I guide you through this meditation.
And shifting your attention to noticing anything you can touch,
Noticing where you make contact with the ground beneath you.
Bringing your attention to the breath coming in through your nostrils and noticing any smells that may be present around you.
As you breathe,
Notice the coolness of the air coming in through your nostrils and the warmth as it exits your lungs and your mouth.
Now bringing your attention to your tongue,
Releasing it from the roof of your mouth,
Relaxing your jaw,
Letting go of any tension in your face,
Relaxing your eyebrows.
And now bringing your attention to your breath.
As you inhale,
Noticing where that breath goes.
Simply noticing if the breath is shallow and short.
Seeing if you can deepen your inhalation just a little bit.
As you exhale,
See if you can lengthen that exhale just a little bit.
As you exhale,
Notice the coolness of the breath coming in through your nostrils and your mouth.
Bring attention to your body.
Notice if you're holding on to any tension.
See if you can bring that breath down into that tension and let it go a little bit.
See if you can focus on the breath coming in and pulling out.
And if you notice thoughts come and go,
That's okay.
Simply notice that they're there.
And gently guide yourself back to focusing on your breath.
If you find yourself getting very distracted,
See if you can focus on that sensation of your tongue and your mouth.
Notice your sense of touch,
Your hands,
Where they make contact.
And now,
Ot much it appears that breathing is only a matter of time And when you feel ready We'll begin to shift our attention back to the room around us Bringing your attention back into your body Noticing on your feet,
Sensation in your toes,
You can give them a little wiggle Bringing your attention back to where you make contact with the ground,
Whether you're seated or standing or lying down Notice any sensations in your body And bringing your attention to the sound of my voice,
Bringing you back Any sounds around you And before you open your eyes,
Visualize the room around you Running your fingers,
Your toes,
And gently opening your eyes and looking at the room around you I want to thank you for practicing this meditation with me and if you'd like to join again next month I will be putting up a meditation at the beginning of the month of February so please feel free to follow me on social media.
I am on Instagram and Facebook and you're welcome to reach out and let me know how this meditation was for you.
I always like to mention that meditation is not a natural process for everyone.
If you find yourself feeling distracted or more agitated that's totally okay and totally fine.
If you find that practicing for 10 minutes is too long,
See if you can shorten that meditation a little bit and vice versa.
If you find that you're not getting everything you need from your meditation at 10 minutes then you're always welcome to lengthen your meditations.
Well thank you for practicing with me and I will see you next month.
