Hi,
I'm so happy you're here.
Every mind is a meditation mind.
And meditation is for everyone.
Whether you're completely capable of quieting all the way down,
Or if your mind tends to run around doing backflips and forgetting what you were just doing,
Meditation will meet you exactly where you are right now.
Let's start by letting go of any judgment,
Negative talk,
Or any preconceived notions we might have about meditation and just open our heart to this experience,
To this moment,
And allow it to be whatever it will shape out to be.
You can practice this meditation in any position you would like.
All you need to do is to make yourself comfortable.
You can sit on the floor,
On a meditation cushion,
Against a wall,
A chair,
Or you can lay down.
If you know you won't be able to sit still,
Or if you're afraid of falling asleep but sitting for a long period of time without any movement is not for you,
You may choose to practice this as a walking meditation.
If that's your option,
You can choose to walk around the room,
Going back and forth in a line,
Or you can take it outside and simply walk around your neighborhood.
All that's required of you is to be present,
So try to limit your distractions and give it your best try without pausing or dividing your attention.
Go ahead and shake out any lingering energy.
Clear your throat if you need to.
Give yourself a little bit of a scratch and settle in.
If you're not walking and feel safe,
You can go ahead and close your eyes.
Soften the area around your eyes.
Unclench your jaw.
Relax your shoulders.
And exhale.
Pay attention to your breath.
Observe as it goes in and out of your nostrils.
How does the air feel?
Is it different as it goes into your lungs than it is when it comes out?
Think about where you feel your breath entering you.
Is it your nose?
Your throat?
Your lungs?
Or maybe all the way down on your belly?
Keep your focus on this place as you breathe in and out,
Slowing down your breath and elongating your inhales and exhales.
I will guide you now through a couple deep breaths.
We will inhale and exhale on the count of five with a small pause in between.
Go ahead and clear out your lungs.
And inhale.
One,
Two,
Three,
Four,
Five.
And exhale.
One,
Two,
Three,
Four,
Five.
Inhale.
One,
Two,
Three,
Four,
Five.
And exhale.
One,
Two,
Three,
Four,
Five.
Inhale.
One,
Two,
Three,
Four,
Five.
And exhale.
One,
Two,
Three,
Four,
Five.
Let's do that a couple more times.
Inhale.
One,
Two,
Three,
Four,
Five.
And exhale.
One,
Two,
Three,
Four,
Five.
Inhale.
One,
Two,
Three,
Four,
Five.
And exhale.
One,
Two,
Three,
Four,
Five.
You might observe some thoughts competing for your attention right now that is completely normal and okay.
We are human.
We have thoughts.
That's how we know we're alive.
Your goal is not to make your mind completely empty but rather to witness as those thoughts come up to observe them and then to let them go.
Bringing your attention back to your breath.
So observe your thoughts as if they're clouds in the sky and let them pass by bringing yourself back to your breath to this moment.
We will continue with this pattern and you may choose to continue counting in your head as you breathe in and out or you may choose to repeat an affirmation.
Start your affirmation with words.
I am and choose whatever word comes to your mind.
I am strong.
I am resilient.
I am loving.
I am kind.
Continue with your breathing and you will hear a chime when the time is up.
You will hear a chime when the time is up.
You will hear a chime when the time is up.
You will hear a chime when the time is up.
You will hear a chime when the time is up.
You will hear a chime when the time is up.
Slowly reconnect with your awareness.
Thank yourself for taking this time to practice today and nourishing your body and mind.
If your eyes are closed,
You can open them now.
I hope your mind has been eased and your soul has been lightened.
I am grateful you have allowed me to take you on this journey.
