So welcome to meditation number one.
And in meditation number one,
What we're going to focus on is really just letting go of struggle and finding a space of relaxation.
And sometimes that might not be possible.
I mean,
Sometimes we may sit down and we go,
This is like as relaxed as it's going to get.
And that's all right.
You know,
It's not meant to be a perfect setup.
It's a practice.
So you can choose between these two meditations.
But this first particular meditation for your daily practice is really about spaciousness.
OK,
So welcome.
And meditation is such great medicine,
But it isn't,
You know,
Sit down and your thoughts just go away.
Sometimes there are going to be a lot of thinking going on.
And what we're going to work on is just creating a little bit of space between our thoughts and that part of ourselves that is observing those thoughts.
So the first thing is to sit comfortably.
You know,
You can sit up on a cushion.
You could sit against the wall,
Whatever you need to do.
But the idea would be to have your spine nice and straight and relax your shoulders down.
And you can close your eyes for this one and watch the space between your eyebrows.
Or you could have your eyes a little bit open and look about three or four feet in front of you with soft eyelids.
And relax your lips so that your lips just slightly part.
Relax your shoulders down.
Spine extending apart is open.
And find the space where you're not putting in a lot of effort into sitting straight,
But you're sitting straight.
And you're not so relaxed that you're slumping down.
Your spine remains straight,
But everything else is relaxed.
And then all I want you to do is notice that you're breathing.
Notice that your breath is coming in and out.
It's not necessary to change your breathing or do any kind of breath technique.
Just notice that you're breathing.
And if you're feeling tense or busy or distracted,
When the exhale goes out,
Consciously relax as best you can.
Like you're sort of breathing out.
You're breathing away the tension as best you can.
And it may linger.
Just notice that you're breathing.
And I'm going to leave you for a minute to do that.
And then I'll check in.
.
Staying with your meditative state,
Relaxed state,
Breathe in deeply.
And breathe out,
Relax.
Again,
Breathe in deeply.
Breathe out all tension,
Relax best you can.
And once again.
Just notice those little alignment cues.
You're either eyes closed looking at the space between the eyebrows,
Eyes slightly open,
Looking three to four feet in front of you.
Choose one.
Lips slightly part.
Shoulders relaxed.
Spine straight,
Relax any tension out of the fingers and toes.
And then just notice that you're breathing.
For one minute.
If you need,
Allow the exhale to be a release from any tightness.
One minute.
.
Breathe in deep.
Breathe out extra relaxed,
Letting go.
Breathe in.
Breathe out,
Let go of any seriousness,
Any gripping,
Any tightness.
Find levity best you can.
Might just be a pinch.
And then last time,
Notice the alignment cues.
The eyes are either closed looking at the brow or softly open looking three feet in front of you at the floor.
The lips are relaxed so that they slightly part.
Shoulders relaxing down,
Spine straight,
Relax your fingers and toes.
Notice that you're breathing.
If you need,
Use the exhale as a foundation for relaxation.
.
.
.
.
All right.
And then inhale deeply.
Exhale,
Relax.
Inhale deeply.
And exhale,
Relax.
And this concludes your first of the two meditations.
And you can take this practice on on your own or continue to work with the recording as you move through your sadhana.
All my love.
Bless you.
And we'll talk soon.
Peace.
