Simple Meditation Series - Creating Space

This is a simple ten-minute meditation that focuses on relieving stress in the mind and body. The intention is to "create space" between thoughts between breaths and to simply become more aware of what's going on inside our bodies, and minds. Great for beginners and seasoned meditation practitioners alike.

Transcript

Welcome everybody. I'm Sasha. Welcome to your meditation practice. We'll be practicing for 10 minutes today and focusing on creating space So what does it mean to create space? It can be anything from simply creating space between your thoughts to space between your breaths slowing down de-stressing all those things So find a comfortable seat you can sit in cross-legged position on a cushion you can sit on a chair with a Bolster or a pillow behind your back if that's more comfortable for you You can also take this laying down. I recommend that for evenings or simply if you're just done with the day and Would feel more comfortable on your back. So find your space find your Comfort zone for the next few minutes and begin by closing your eyes feel The parts of you that are on the ground And feel if you're sitting how you are growing out of that space, Right? Whether it's your feet are there on the floor or your ankles your shins your back Can you find some length in the spine? Some space in the shoulders And deepen your breath It's a long inhales and exhales Feel how the energy of your breath can travel through the body so it starts at the bottom of Your feet and then the energy of the inhale lifts all the way up to the crown of your head And then all the way back down the spine into the legs Into the feet and continue that visualization of inhales moving up and down Let something soften whether it's the tops of your shoulders your face The space behind your eyes And if you're still holding on to that visualization of the breath start to let it go So rather than being focused on one thing right we become unfocused And curious about where attention lands next and just let it land wherever it does And let it just as easily Lift Fly and land somewhere else and allow that to continue So attention can land on the thoughts on A part of your body some something you see if you sneakily open your eyes just a little bit Now as your attention lands Can you take some? Attention some breaths on that space in that space on that thought on that body And then maybe create a little bit of nothing before your attention moves on to its next space just a moment of stillness of Peace of creating balance and maybe just maybe Just maybe That space gets longer and you don't have to count the space count the breath or the seconds It's just simple How does it feel? Can you trust that feeling? While you're in that space I invite you to Smile just a slight lift of the corners of your mouth And it's with that smile that we begin to let go of distrust and Create more trust and for the next minute I will call the start and end I invite you to just be Right and to let this meditation practice take you where it does Let this stillness in your body in your mind Take you somewhere New somewhere old without judgment Go ahead and begin now Slowly take a deep breath in through your nose and then part your lips slightly as you exhale and again deep breath in deep breath out One more breath on your own Begin to open your eyes slowly if you'd like to come out of this meditation or I invite you to sit a little bit And then you can just relax Slowly open your eyes and then slowly open your mouth and then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again And then slowly open your mouth again