Welcome to Yoga with Rashida.
Today's meditation is a basic and simple practice that you can do daily to quiet and focus the mind.
In this meditation you want to focus on the breath and notice your thoughts,
Emotions and sensations without any judgment and let them go.
You can do this meditation seated on the floor using a cushion or you can do it seated in a chair ensuring that your feet are flat on the floor.
You can also use a folded blanket to give you more comfort so that you can focus on your breathing throughout this meditation.
This is a five minute meditation so ensure that you let your loved ones know you are taking this five minutes to focus on your breathing and peace.
So we'll begin in our seated posture placing our hands on our thighs sitting up tall,
Noticing softness in the front of our bodies and our shoulders relaxing down.
From here we'll soften our chin taking it down a little so that we create length at the back of our neck.
We relax the muscles in the backs of our eyes and softly gaze forward.
We keep our mouth slightly open and the tip of our tongue slightly lifting towards the soft palate.
We release any tension in our teeth,
Our jaw and in the tongue.
We focus now by breathing in through the nose and breathing out through the nose if it's available for you.
Once we have established this seated posture we make an intention to create peace within ourselves,
With our life and with those around us.
Place your mind on your breath now and keep it there as it moves in and out of your nose.
Whenever a thought arises label the thought as thinking.
As you inhale and exhale return your focus and attention to your breath.
This may be challenging for you to keep your focus on your breathing but with time it will become a little easier.
Notice the space between each breath and find the peace in between the chatter as you let the thoughts come and go.
Try to notice any tension arising in the spinal area,
In the hips and the shoulders and with the exhalation release the tension and soften the muscles.
As we come to the close of this peaceful breathing practice we lengthen the legs out from underneath us and we extend our arms to the sides.
Take a moment to rotate the ankles and rotate the wrists slowly and softly and change direction rotating the wrists in the opposite direction and the ankles in the opposite direction just to bring and invite some movement into those body parts.
So I hope you found this meditation practice beneficial and thank you for taking your time to join
