Your Practice, Your Way

For the next several minutes, there is no "right way" to meditate. With gentle guidance, follow your breath. Listen to sounds. Place a hand on your heart. Or simply sit. This is your practice, your way. No rules. Just presence.
Music by NaturesEye

Transcript

Hello and welcome. My name is Tina and I want to thank you for joining me for this meditation. Find your comfortable position either sitting or lying down. Close your eyes or soften your gaze. Let your body relax into the surface. Let's take a deep breath in for the nose and then exhale through the mouth, Blowing out a candle. Let's do that again. Breathing in through the nose, Filling the belly, Hold at the top for a moment, And exhaling through the mouth, Blowing out the candle. One last time, Breathing in through the nose, Hold at the top, And exhale through the mouth. Now for the next several minutes, You get to choose the kind of practice you want to have today. Maybe you want to follow your breath. Just paying attention, Following in the inhale and the exhale, And when your mind wanders, Just bringing yourself back to the breath over and over again. Or maybe you want to listen to the sounds, Returning to the sound and the in-between. Maybe you want to use your heart space as an anchor. And when your mind wanders, Just bringing yourself back to your heart, The feeling of warmth and your heartbeat. And maybe you just want to sit and be. There's no right way. This is your practice. The key here is if your mind wanders, You just come back, Either to the breath, The sounds and the in-betweens, Your anchor, Your heart. Keep coming back again and again with kindness. Let's sit together for a moment of silence. And choose what feels right for you. And I'll be back. Coming back to the sound of my voice. I have a few affirmations. You can either say it out loud or to yourself. I am at peace. I get to choose the energy I want to experience. And I get to protect that energy. I am enough. Let's seal this practice in with one final breath. Taking a deep breath in through the nose. And exhale through the mouth, Feeling that support beneath you again. Begin to wiggle your fingers and your toes. And when you're ready, Gently open your eyes. And as I said, Move into your day knowing you get to choose your energy and how you experience your day. Bring yourself back to this over and over again when you need it. And remember, Every time you practice, It never has to be perfect. Just keep returning to yourself. Namaste.