Welcome to the Beginner Meditation Series.
This is the third of six meditations which will build upon each other to help bring you to a daily habit of 30 minutes of meditation.
Sitting,
Reclined,
Or lying down in a good posture,
Begin by checking in with your breath.
Do not try to change your breath just yet.
Simply note its quality.
Is it fast or slow?
Deep or shallow?
Once you have made a note of the quality of your breath,
Begin to intentionally draw the air in through the nostrils,
All the way down to the belly,
Filling up the abdomen before filling up the upper rib cage and topping off those lungs.
Then,
When you can hold no more air,
Begin to exhale slowly,
Allowing the air to pass through the mouth cavity where you should find your lips closed and your jaw and tongue relaxed before the air exits the nostrils.
In this way,
Each breath informs a wave of relaxation all the way down that I just have tracked to the pelvic floor and radiates outward from there.
Out into the limbs to the tips of the fingers and toes,
Up and across the face to the tip of your scalp,
Each breath a wave of relaxation.
Continuing to breathe in this way,
Begin to imagine a beautiful sunny and partly cloudy sky.
Perhaps you are lying on a blanket in a field,
Just watching the clouds drift by.
As you rest here peacefully,
Thoughts may begin to distract you or sounds from your environment,
Perhaps felt sensations.
When this happens,
Simply take the name or the image of that distraction and place it on a cloud and watch it drift away with the breeze out of view.
Sometimes there may be a few clouds with thoughts floating by on them and other times the clouds are empty.
Begin with your deep,
Relaxed breath and enjoy watching the clouds float by.
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You you you you you you you you you
