Good morning.
Welcome to daily mindfulness podcast.
I'm Reihan,
A yoga and meditation teacher.
We will meet every day at 6 a.
M.
To practice basic breath awareness meditation together.
Eight weeks of continuous practice is proven by research to help rewiring our brains to a calmer and more aware state and I'm hoping that this podcast will help you establish a habit of daily meditation practice.
I will be doing this meditation by crossing my legs in a seated position and bringing my hands together,
Putting my right hand under my left hand and letting my thumbs softly touch each other.
If you are practicing yoga,
Meditation or if you are used to this way of sitting,
You can do the same.
If you are having back problems,
You can take a pillow behind your back or you can sit on a chair or join in a laying position.
During the meditation,
Your eyes can be closed or open or it can change.
Find a comfortable position for yourself.
Whenever you find your meditation position,
Let your eyes go around the room looking at the things softly until you notice something that you like,
Something with an interesting shape or a color or maybe you will notice something you didn't see in a while.
Whenever you find such a thing,
Let your attention get deeper on its details.
See the color,
See the shape,
See the light's reflection and its position with the other things around it and slowly come back to the center.
The meditation we will do has five stages and I will play a gong in between each stage to let you know that we are passing to the next first stage.
In this first stage we will put a number after our exhales.
Inhaling,
Exhaling one,
Inhaling,
Exhaling two,
Inhaling,
Exhaling three.
Whenever you come to ten,
Just come back to one.
If you are distracted,
Just come back to one.
If it is difficult for you to keep your attention on the numbers and if you start counting more than ten,
Which happens very often,
It's okay.
Just start from one.
And the second stage.
This time we will put a number before our inhales.
One,
Inhale,
Exhale.
Two,
Inhale,
Exhale.
Three,
Inhale,
Exhale.
Whenever you come to ten,
Come back to one.
If you are distracted,
Come back to one.
Put your numbers peacefully as if you are dropping a little stone into a lake.
As you are counting,
Maybe your attention is drawn to a sound or it goes to a thought,
A planning process or a worrying process.
Wherever it goes,
When you notice it,
Gently bring it back to the numbers and start from one.
And the third stage.
This time we stop counting,
But we are keeping the attention on the impacts of our breathing on our whole body.
Maybe you will focus on the little sensations around your nose or maybe you will observe the bigger moves,
Bigger changes around your ribcage or your belly.
Some parts of your body might be tightening.
You might notice a pain somewhere or you might notice a gentle opening somewhere else.
Just let your attention wander around these places and observe kindly without interfering.
And the fourth stage.
This time we are narrowing down the attention specifically around the nose,
The tip of your nose,
Your nostrils and the little area between your nose and your upper lip,
Deepening the attention on the little sensations or tinglings.
Maybe a very little push of your nostrils,
Maybe a little feeling of the air coming in or out.
If you don't notice anything,
If you don't feel your breathing,
It's also possible.
Stay with your intention.
And the last stage.
This time we are not trying to focus our attention.
We are just setting it free and observing whatever comes to the surface and welcoming them.
Any thought,
Any feeling,
Any sensation or an external thing that catches your attention.
Just watch your attention going from one thing to the other.
Don't get caught up by them,
Let them be and stay in the presence.
We are at the end of our time together today.
You can stay here and continue your meditation or you can finish it with me.
Thank you very much everyone for joining me today.
I'm hoping to meet again tomorrow.
