Welcome to day three of your 14 day meditation challenge.
You can be very proud of yourself to start taking time out of your day just for yourself.
We begin this meditation today in a seat.
Make yourself comfortable,
Maybe you found a spot that you like to spend those 10 minutes in.
Gently arrive,
Put your hands on your legs or on your lap and then close down the eyes.
Begin by taking a few deeper breaths than normal in through the nose and then out through the mouth.
So you can audibly hear the outward breath.
Now shift your breathing so it is in through the nose and then back out through the nose again.
Just play with this breathing for a few moments and just make sure you're fully comfortable with it.
And as you settle into your breath take your attention into the space immediately around you,
Into that first centimeter of air that is surrounding your entire body.
Feel that space from the very crown of your head all the way down to your toes.
And then notice your surroundings.
Is there anything you can smell,
Feel or hear?
Anything that draws your attention?
Perhaps it is something inside the room that you're in.
Perhaps it is something outside of the room that you're in.
You may be able to feel the air against your skin.
You may hear a plane or car passing by.
Maybe you can smell an aroma.
Maybe there's food or a candle.
When you focus it's directed to something,
When you find something that is distracting you,
Take all of your attention to it.
Try not to label what it is,
But rather become very intrigued with the detail of it.
If it is a sound for example,
How loud is it?
Is it close or far?
Is it moving?
Is it deep or high pitched?
Is it jarring or perhaps pleasing to your ear?
Notice the detail of the sound without needing to label where the sound is coming from.
Take a few deep breaths while you focus on this and then let go and take your awareness back into the space around you.
And again,
Follow your attention.
Is there something else that you can smell,
Feel or hear?
When you notice something,
Take all your attention into it.
Become intrigued with where your attention has shifted to.
Maybe it was a plane that passed by in my background.
Maybe there's something else that is happening right now.
Concentrate with all your attention on this object and take a few deep breaths while you do so.
With your next exhale,
Let it go.
Take your awareness back into the space around you.
And notice the breath.
Notice how your breath is taking the outer world,
The space that surrounds you into the inside.
Begin to follow the inhalation followed by the exhalation.
Notice how the breath is moving your stomach.
How the breath is moving your ribs.
And how the breath is moving your chest.
You say,
I am breathing,
Like it is something that you're doing,
Like walking,
Talking,
Driving.
Notice something.
Even if you don't focus on the breath,
It will still go on just the same.
And it's taking in what surrounds us.
It improves life into the body.
It's almost like we have no control over it.
It's like that best friend,
Best friend and all we can do is stay as close as possible to the breath.
And notice how your breath is moving your chest.
And notice how your breath is moving your chest.
Notice where your attention went.
And gently bring it back to that best friend.
Bring it back to your breath and gently begin to deepen it.
Bring your attention back into your body and slowly begin to move it.
Begin by wiggling your fingers and toes.
Take your attention into the space around you.
Notice the sounds in the room and beyond.
Take three deeper breaths than normal.
Breathing in through the nose and out so you can audibly hear the breath.
And when you're ready,
Gently open your eyes and stay quiet for a few moments,
Reflecting on your experience.
Thank you for spending that time for yourself.
Thanking yourself.
And I see you tomorrow.
Namaste.
