Welcome to this meditation for beginners.
My name is Thea and I will be guiding you through.
To begin,
Find a comfortable seated position.
Sit in a way that allows for your spine to elongate,
Drawing your shoulders down and back,
Chin slightly tucked.
Simply resting your hands on your lap.
Let's begin by simply noticing your breath.
Notice your inhale and your exhale.
Continue your cycle of breath.
Inhale and exhale.
For this meditation,
We will be using our breath as an anchor.
An anchor is an object,
Thought or phrase used to hold your attention.
So when you find your thoughts wandering throughout this meditation,
Which they will,
Which is completely normal,
Gently notice that your thoughts have wandered and bring your attention back to your anchor.
Your breath.
Continue to notice your breath.
Notice your inhale and your exhale.
Notice how your body feels as you inhale and how your body feels on your exhale.
Notice the feeling of expansion on your inhale and how your body relaxes on your exhale.
Continue to breathe in a rhythm that is natural for you.
Gently bringing your attention back to your breath when your thoughts have wandered.
Imagine your thoughts like clouds in the sky.
Notice they are there and let them go.
Choosing to bring your attention back to your breath.
The moment you're aware of your thoughts wandering and are able to bring your attention back to your anchor is the moment of meditation.
With the ability to be aware of where your thoughts have been and then choose how to focus your awareness.
Inhale and exhale.
Now see if you are able to elongate your inhale and elongate your exhale.
Inhale and exhale.
Inhale and exhale.
Each time noticing if your thoughts are wandering and gently bringing your attention back to the rhythm of your breath.
Each time you bring your awareness back to your anchor,
You are meditating.
And this is practicing a skill that you can then access throughout your day.
Using the skill to become more mindful throughout your day.
Returning your attention to the present moment.
Inhale and exhale.
Realizing how your breath feels in your body.
Notice how your body expands on your inhale and relaxes on your exhale.
And the hardest part of meditation is finding the time to sit down to do it.
So knowing that you have already taken this time for yourself,
You are well on your way to creating a beautiful meditation practice.
Inhale and exhale.
Continuing to notice when your thoughts have drifted and gently returning your attention to your breath.
When you practice meditation daily,
You'll begin to notice subtle,
Beautiful changes throughout your life.
Just like any skill,
It requires practice.
Inhale and exhale.
Inhale and exhale.
We'll gently bring this practice to a close.
Wiggle your fingers and your toes,
Bringing awareness back into your body.
Thank yourself for taking this time.
Knowing you have learned a skill that you can access at any moment throughout your day.
Thank you.
