Hi guys,
Welcome to your 7 day beginner meditation course.
My name is Neha Yougish and I'll be guiding you through these 7 days,
A journey of going inwards and trying to make friends with stillness.
Welcome to this course and you can begin today day 1 with seated position.
You can choose any position and as soon as you adjust your sit bones,
You can slowly close your eyes,
Relax the palms on to the knees or by your side.
It will take few seconds to just get comfortable wherever we are,
Making that space our own.
Today we are going to be doing a mindfulness meditation and the focus will be our physical body.
So relax your whole body,
Trying to get more and more ease with the way your body is today.
You can roll your shoulders away,
Move your neck right and left,
Release any tension.
Now slowly we'll start scanning our body.
So from your toes all the way towards the crown and from the crown all the way towards your toes.
As I say a body part,
You can move your focus towards that body part or try to relax or notice.
Let's start with your toe tips.
Slowly move to the inner edges of both the feet.
Relax both the heels,
Moving towards the calf muscles.
Relaxing the kneecaps,
Moving your awareness towards thighs,
Hips,
Your belly,
Your ribcage,
Collarbones,
Your shoulders,
Elbows,
Wrist,
Face of both the palms,
The back of both the palms and all the ten finger tips.
Slow and steady move all the way towards the back of your neck,
Back of the head,
Both the ears,
The crown.
Relax both the eyebrows,
The space between your eyebrows.
Relax the skin on your face,
Both the cheeks,
The corner of your lips.
Relax your chin,
Your throat.
Slowly relax your shoulders,
Your elbows,
Your wrist,
Both the palms,
Finger tips.
Relax the ribcage,
Your belly,
Your hips.
Relax both the thighs,
Your kneecaps,
Calf muscles.
Relax both the heels,
The inner edges of both the feet.
Relax the toe tips.
Slow and steady,
You're going to hold all the body parts together,
Tightening each body part completely towards the midline.
Tighten,
Tighten,
Tighten.
Exhale to release every body part completely onto the mat or onto the ground.
Take a minute to just notice any sensation in the body that's alive.
You can pay attention to any part of the body that's calling your attention,
Trying to relax and moving more towards your inward,
Towards your breath.
Noticing,
Not reacting to anything that's present,
That's coming to the surface through your physical body.
For the next one minute,
We'll start taking deep breaths in and out.
Take a big inhale and exhale to push the air out.
Move with your own pace,
Just longer than the normal day-to-day breathing.
Just taking a breath for three or four counts in and exhale for three or four counts.
As we're deepening our breaths,
You're still paying attention towards the whole physical body and moving the awareness from each part of the body to another.
Trying to pay attention to the whole of the body as one unit.
Continue taking deep breaths for a few more seconds.
Slow and steady,
Paying more attention towards the sit bones,
Towards your shoulders,
Elbows,
Coming back to awareness.
And slow and steady,
You're going to get both the palms at the heart center.
Just taking a moment of gratitude.
You can bow your head to the heart's wisdom.
Thank you for joining today's practice.
I'll see you tomorrow for another mindfulness meditation.
Have a good day.
