Take a moment to get comfortable and as you're doing that I'll just talk a little bit about our meditation for today.
So in this meditation once you're comfortable and we've gone through the grounding and rooting and placing of your focus,
I'll be quiet and all I'll be doing is every three minutes for a total of 15 minutes.
I'll do a gentle reminder to bring your mind back to whatever it is you're focusing on.
So let's go ahead and get started.
Again making sure that you're comfortable here and just starting to notice your breathing,
Your inhale and your exhale.
Especially with these initial breaths really allow yourself a little bit of movement to get comfortable a little adjusting.
And once your body feels comfortable just noticing those subtle shifts that happen with each inhale and exhale within your body and in your mind.
You might choose to keep your focus here or if you'd rather keep exploring but bringing your focus to your third eye.
It's that place between the eyebrows right on top of the bridge of the nose.
A lot of times when you bring your focus to the third eye you might notice some sensations,
Heat,
Vibration,
Colors,
Shapes,
Words,
Images.
Other times you'll see nothing at all,
Experience nothing.
Both are okay.
Just noticing what's happening as you keep your focus on your third eye.
From here deciding where you want to put your focus for the rest of our practice together.
Your breathing or your third eye.
And noticing where your mind might have wandered to.
Bringing your focus back to either your breath or your third eye.
And once again noticing as your focus wandered.
That's okay.
Just bringing again your mind back to either your breathing,
Your inhale and exhale,
Or your mind's eye.
That third eye space.
Noticing if your mind has wandered.
And once again bringing focus back to your breathing or to your third eye.
Noticing if your mind wandered.
And again,
No judgment.
Bringing your focus back to your breath or back to your third eye.
And one last time noticing where your mind might have wandered to.
Knowing that wherever your mind might have gone to,
It's very normal.
That's why we meditate in the first place.
Just to have a moment where our mind can rest.
Slowly starting to bring a little bit of movement back into your body.
Maybe rocking your head.
Maybe giving yourself a full body stretch.
Reaching the arms up into the sky.
Rolling your shoulders.
And if your eyes are closed,
Starting to blink them open.
Slowly returning back to the space around you.
Taking a moment just to notice how you're feeling.
That was 15 minutes of meditation.
Congratulations!
