Well,
Hello there!
Welcome,
I'm Rebecca Doering.
I'll be your meditation teacher and guide today.
Get comfortable.
Take a deep breath in through the nose.
Exhale through the mouth and allow your eyes to gently close.
Allow your arms and your legs to soften.
Close the lips.
Breathe normally in and out of the nose.
Let your mind do whatever it's designed to do,
Which is going to be thinking.
Your mind will be thinking a lot during today's practice.
Let it.
It is normal.
It is human to think.
Let your thoughts flow and simply follow my voice and my instructions.
Your thoughts may take your attention away.
It's very okay and it's a part of a working beneficial meditation practice.
Whenever you notice that your mind has wandered and you're no longer listening to me,
That is a key moment.
Then you bring your attention back to my words and where I'm directing you.
I'm going to have you take slightly deeper breaths in and out of the nose and you're going to count your breaths.
You're going to count the inhale in your mind,
Counting to two.
So taking a deep breath,
Counting to two,
And then breathing out through the nose,
Count to three.
So trying to make the exhale just a little bit longer than the inhale.
And that's all we'll do.
So we're going to do this for five breaths.
Let's do it together.
Get ready.
Breathe in.
One,
Two.
Breathe out.
One,
Two,
Three.
On your own now.
Breathe in.
Breathe out.
Counting in your mind.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Shift back into your natural spontaneous breath.
If you need to move your body at all,
Feel free to do so.
If you need to blink your eyes open for a moment,
Feel free to do so.
We're going to do that for two more rounds.
And on this round,
I want you to notice the feeling of your breath.
Now I want you to pay a little bit more attention to the feeling of each breath.
Notice how your inhales naturally are cooler in temperature than your exhales.
Your exhales are warmer,
Fuller in texture.
Let's begin.
Counting to two on the inhale,
Counting to three on the exhale,
Silently inside your mind.
When your thoughts come in and your attention wanders,
You forgot about counting.
That's okay.
That's a beautiful moment.
The noticing,
You bring your attention back to your breath.
You start counting again.
That's it.
Let's begin.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Well done.
Feel free to adjust your body if you need to.
Now on this last round,
I want you to notice the feeling of the response in your body from your breath.
Notice how every inhale feels a bit energizing,
Whereas every exhale feels a bit relaxing.
Notice the breath coming all the way down into the chest,
Into the abdomen,
And flowing all the way out.
Let's try it.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Well done.
Shift into your natural breath.
Keeping the eyes closed,
Staying still a few moments longer,
Take a moment to notice how you feel.
Regardless of how busy your mind was,
Notice how it feels now.
As a result of just taking a few minutes to focus on your breath and allowing your thoughts to flow,
You just successfully meditated.
Whether you had an uncomfortable,
Difficult,
Challenging,
Or beautiful experience,
Or somewhere in between,
You had a successful meditation,
And now the rest of your day is going to feel lighter.
You'll feel a little bit better.
And I invite you to pay attention and look for that.
It might be so subtle you could miss it,
Or it might be quite profound.
It depends.
But go out and explore.
All right,
My friend.
I'll talk to you again in the second practice.
Bye for now.
