Hello and welcome.
My name is Tina and I want to thank you for joining me for this beginner's meditation series.
In this meditation we're just going to learn how to get comfortable with being in a meditative state.
So welcome.
This is your first step and there's no pressure here.
Let's find a place where you could sit or lie down without being disturbed for a few minutes.
You don't need a special cushion.
You don't need to sit a certain way.
Just a quiet room,
Wherever you are right now.
Take one breath in through the nose and then breathe out through the mouth,
Letting your shoulders drop just a little,
Relaxing in your body.
There's nothing you need to do here.
Nothing to figure out.
Just notice how it feels right now to pause.
Now if you notice your mind wandering,
That's okay.
That's what our mind is supposed to do.
Just notice it and then gently come back to feeling your breath in and out.
Pay attention to how your belly rises and falls.
And whenever your mind wanders,
Just keep coming back to the breath.
How you can feel the air coming in through your nostrils and how it feels coming out.
Maybe your breath has slowed down a little bit since we've begun.
Notice how you feel in your body right now.
Okay,
That's all we need to do for today.
Just a moment for a quick reset,
A quick pause.
When you're ready,
Gently start to bring your attention back into the room.
Wiggle your fingers,
Your toes,
And know that you've just done something really kind for yourself.
Pay attention to how your body feels right now compared to when you started.
I hope you return to this often.
Enjoy your day.
Namaste.
