Welcome to day 2 of your 14 day meditation lunch find a comfortable seat like you did yesterday if the place where you settled in yesterday was comfortable I recommend you sitting in the same place and as you settle into the space gently start to close down your eyes your hands rest in your lap or in your legs sit up nice and tall and begin by taking a few deeper breaths than normal in through the nose and then out through the mouth you can hear yourself breathing out now shift your breathing so it is in through the nose and then back out through the nose just play with this kind of breath for a few moments and make sure that you are fully comfortable with it if not just return to breathing in through the nose and out through the mouth and as you settle into your breath take your attention into your feet begin to notice the energy in your feet begin to notice whether they are cold or hot or neither slowly move your focus up throughout the entire length of your body and notice anything particular within the body you may notice the energy of the body you may notice areas of tension,
Emotions there may be an injury or an illness that your body is carrying you may notice that a part of the body is feeling uncomfortable for no obvious reason and as you move your attention slowly up throughout your body is there anything that draws your attention?
Can you pause on that sensation for a moment?
Take your entire attention to this point take a few breaths while you focus your attention on this part of the body and try not to change anything about what you have noticed try to just pay attention to the detail of what you have noticed stay away from judging it,
What you have noticed and only pay attention to the sensation is it cool or hot?
Is there tension or is it loose?
Does it feel comfortable or does it feel uncomfortable?
Is it a small area or is it a large area?
Does it tingle?
Is it on the surface or is it deeper inside your body?
Does it become more agitated as you focus on it?
Pay attention to what you are experiencing while you are taking a few slow breaths then let go of the point that you are focusing on and continue moving throughout your body stopping at any points that may take your attention and go in some way through the same process of taking your full focus into that point while you take a few slow breaths notice anything that comes up while you focus on a particular part of your body any emotions that come with the area you focus on don't have to rush this,
There is no race you can always simply come back to this meditation a different day and explore your body further keep moving your focus throughout the entire length of your body all the way to the crown of your head from there take your attention into your breathing begin to follow the inhalation followed by the exhalation notice how your belly expands,
Your ribs expand and how your chest expands notice how your chest is travelling up and down,
Your ribs and your stomach out and in when you are ready just notice where your attention went gently bring it back to your breathing,
Gently begin to extend the inhale and exhale bring your awareness back into your body slowly begin to move your fingers and toes and take your awareness into the space around you notice the sounds in the room,
Notice the sounds outside the room take three deeper breaths than normal,
In through the nose and out through the mouth and when you are ready open your eyes and sit quietly for a few moments reflecting on your experience before you go on with your day I hope you have a wonderful rest of your day,
Namaste
