Welcome to the beginner meditation series.
This is the fifth 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 become aware of 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 pit of the belly.
Filling the pit of the belly before filling the upper rib cage.
Just as your lungs can hold no more air,
Begin to exhale slowly.
Allow the exhalation to pass through the mouth cavity where it should find your lips closed and your jaw and tongue relaxed before it exits your nostrils.
In through the nose and out through the nose,
Causing relaxation beginning in the mouth which flows all the way down the digestive tract to the pelvic floor.
And then radiates outward from your torso,
Out through the limbs,
All the way to the tips of the fingers and toes,
Across the face,
And all the way up to the tip of the scalp.
Relaxation passes over your body with each breath.
Staying with your relaxed body and breath,
Begin to relax the mind.
Allow this moment of awareness to flow into your auditory sense.
Once again becoming aware of the noises around you.
This time,
Instead of naming those sounds or determining how far away they are,
See if you can simply allow them to be just sounds.
Like a small child who has no words,
You don't even know what to call these sounds.
They just are.
And you just hear.
All of it becomes a beautiful part of the present moment.
Continue to listen and witness with this childlike awareness.
Witness the present moment now.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
