Welcome to today's one-minute meditation.
Many times we hear that meditation is difficult,
Or I just cannot calm my mind,
Or I would do it but it's just so hard to stay still that long.
Today,
One-minute meditation will help you get started in your practice,
Allowing you to calm the mind and just feel a sample of meditation.
Just as always,
Finding a spot that's most comfortable,
Maybe free of distractions,
That's pleasant,
And that you can relax for one minute.
As you get comfortable,
Maybe you've started your tea to steep,
And it's time that you would just sit idle anyhow,
Turning off the ringer on your phone.
Just close your eyes or have a light gaze across the room.
Breathing consciously,
So just breathing in through your nose and let it pass by your throat.
Feel this,
Maybe even visualizing it passing by your heart and deep into your belly,
Softening that spot within your belly.
Exhaling consciously,
Feel it come up and out.
Breathing in,
Holding,
And releasing.
Thoughts will come as you continue to breathe.
Eventually you'll become more skilled in being in the present moment,
But right now,
Just simply observe those thoughts,
Allowing them,
Maybe even nurturing them,
Not trying to change them or even finish the story,
Just see them as maybe floating clouds,
Floating bubbles.
Moving away from the memories of the past,
Away from the illusion of your future,
And into this moment where you simply only hear your breath coming and going.
Take a moment,
Smelling the smells around you,
Hearing the noises,
And just being grateful in this moment.
Allowing your body to be heavy,
Allowing your thoughts to be right here,
Breathing in,
Holding at the top,
Releasing consciously.
Breathing in,
Holding at the top,
And release.
You can slowly begin to maybe open your eyes,
Don't do it quickly,
Just slowly,
Maybe doing an observation of your body as you come back.
That observation is how you feel right now.
How do you feel in your body?
How does your thoughts feel?
And coming back to this practice,
Maybe just a few times a week,
Starting with one minute,
And then looking at other meditations that are maybe three,
Five,
And ten minutes,
Don't jump into the deepest part of the pool first before you learn how to swim,
Starting out slow and gradually moving into your meditation practice with confidence,
With ease.
Thank you for joining us today for One Minute Meditation.
