Sharing with you a beginner meditation that is short,
Simple,
Easy to follow,
Will instill a clarity,
Calm space and help you relax.
So go ahead and find yourself to sit in a space where you can keep your spine nice and tall.
That could be on the floor,
On your bed,
Or even in a chair.
Know that this will be short and easy to follow and that it will introduce you to some simple practices and show you how meditation can bring more calm and space into your life.
So as you find your back nice and tall to sit,
Just take a moment to arrive.
Take a deep breath in through your nose and out through your mouth,
Sigh it out.
Try that again with me.
Deep breath in through your nose and one more time.
And as you keep your back nice and long,
Allow your shoulders to drop on your back.
Lift your spine from tail to crown and feel the space around your face.
As you take a breath in to your nose through your body,
Feel some expansion of air within and on the exhale allow yourself to empty old air deep from within out and up.
Choose to close your eyes or keep them open.
Relax your face,
Relax your eyes,
Relax your jaw and allow the skin on your face to soften.
Feel your arm bones rest by your side and feel your legs and hips sink into the earth.
Option to connect your thumb and index finger to help you focus.
Allow your palms to face up and your body to ease into a space of being.
Take a deep breath in through your nose and a long breath out through your nose.
Follow with the next breath in as you follow the breath helps you expand the air into your body and as you exhale let the breath float out in a way.
Attune to your breath as you inhale and as you exhale follow the depth of your inhale and empty completely on your exhale.
Inhale deeply,
Feel that space of breath expand to your whole body and as you exhale empty and release the old air out.
Today invite a mantra into your experience.
So I will repeat a few words.
Notice which one resonates with you and that will be your mantra.
Peace,
Love,
Worthy,
Joy,
Calm,
Here,
Grateful,
Confident.
Choose one of those words that best resonates with you today and then add to create your mantra for example I am peace,
I am joy,
I am calm,
I am worthy,
I am love,
I am grateful,
I am here.
Whichever one best resonates with you let that be your mantra for today.
And take a deep breath in and repeat your I am statement following the word you chose today.
Exhale and repeat.
Inhale repeat,
Exhale repeat.
Inhale to repeat,
Exhale to repeat and continue with your mantra until I invite you to come out of the space.
Allow your breath to be present with you as you inhale to repeat and you exhale to repeat.
Now begin to bring the attention back to your breath and release the mantra.
Take a deep breath in and a long full breath out just observing how you feel bringing your attention back to your breath and your body back to the noises around you your external environment.
This completes your mantra meditation for today.
Honor yourself for taking that time to find some clarity,
Calm and some quiet time and trying something new.
Namaste.
