Welcome everybody.
I'm Sasha.
I'll be guiding you through a 10-minute meditation today focusing on connection Find a comfortable seat This can be on the ground with legs crossed in front of you or on your knees sitting on heels You can also lay down for this that's more comfortable so just finding a space where you can be for a while And as you settle in soften your shoulders Allow for your gaze to either go totally inward by closing the eyes or maybe mostly inward By focusing on something in front of you.
That's not moving connection So first we connect to this moment Can you engage?
Your sense of touch Simply by feeling anything that you or body might be touching the ground Your hands might be touching your knees Maybe a pillow that you're sitting on or laying on your sense of smell Just feel the air move through the nostrils This moment there sound around you This is right now this moment Now we connect to breath Without engaging it or deepening can you feel it feel the inhale?
Experience the exhale That air in your nostrils that goes in and out the lungs expanding Collapsing and the life that this breath can move through you the energy How the inhale can allow you to get longer more open stronger and then the exhale Allows you to let go to soften To give up or to share So bask in that for a while Now we connect to this body Feel without moving just feel where your toes are Bring attention to the bottoms of your feet your ankles shins both of your knees at the same time Your thighs your hips Your low back and your stomach area the torso Your chest and your upper back your shoulders neck back of the head your face your nose your face Forehead the top of your head And then feel your whole body at once Feel your whole body at once And again feel your whole body at once now we connect to feeling Simply feeling what's inside What is inside your body inside your breath?
Inside your mind or maybe the feeling is external right you feel breeze on your skin and ache just without judgments Notice it Now we create connection to thoughts So thoughts they come and go and they don't necessarily need to be acted on right they're just part of our system Ourself you acknowledge them you let them pass through and whatever stays stays Now without Looking we create connection to this space right here right now Where are you sitting?
Can you picture it in your mind's eye?
You feel the air around you Can you remember the colors around you Can you appreciate simple?
Simply appreciate where you are Now we connect to nothing Whatever comes up you let it be you acknowledge it you let it pass And you simply experience It's nothing and it's everything all around you It's nothing and it's everything all at once And I invite you to stay here As long as you'd like and keep creating connections to all the things That we've gone through the moment the breath the body the feeling the thoughts the space the nothing and everythingness Go ahead and open your eyes When you're ready And thank you for sitting with me for meditating Have a great rest of your day
