Hi and welcome today.
Today we're going to do a meditation called scribble meditation.
This is a little different than some of the others that we've done and you will need to get some supplies before we get started.
So today I'm going to play some music while we're meditating and as you're meditating you're going to listen to the music and allow your hand to kind of flow to the rhythm of the music while keeping your body as still as you can.
And then afterwards I'll stop the music and then you'll be able to see the beautiful creation that you made and maybe share this with someone else who might be doing it with you.
You guys could talk about what it felt like or you could talk about it to someone else,
Maybe a parent or an adult or a best friend and they might do it with you next time.
So what you need to do is you're going to need to get a piece of paper that you can draw on.
You'll need to be seated like at a kitchen or dining table or maybe a bedroom desk somewhere where you can draw comfortably and you will want to have something to draw with either a pencil or maybe a colored pencil or crayon even a marker.
If you use a marker please make sure that you put newspaper underneath your paper so that you don't accidentally write on your parents kitchen table or dining table.
Okay go ahead and pause this meditation while you go get those items and then hit play again when you've joined me at your your table and have all the things that you need.
Wonderful.
Okay well let's get started.
So as we practice scribble meditation you're going to want to start by putting your paper flat on your desk or table and place your crayon or marker right next to it where you can easily find it and pick it up.
If you would sit up straight in your chair and try to get as comfortable as you can.
You can put your hands on the table or in your lap and try to feel your feet like flat on the floor or if your feet aren't touching the floor feel your body in the chair.
Now relax your shoulders bring them down and back and just let your whole body be still.
Feel the air moving in and out of your nose.
Now I'm going to have you pick up your pen or your marker or crayon and close your eyes.
Listen to the music without moving your body and now begin to scribble.
So so so so keep your eyes closed and slowly place your pen or your marker or crayon on your table.
Rest your hands in your lap or on the table if you will and feel the air moving in and out of your nose.
Now take a deep breath and hold it and exhale slowly.
Notice how you feel right now.
Now take a deep breath and hold it and exhale slowly.
Notice how you feel right now.
Slowly open your eyes and now you can take a look at what you created and think about what it felt like when the music changed rhythms and flows.
You can share this with someone if you'd like or you can come back to this meditation anytime that you need to focus or have better concentration maybe before doing your homework or something that you have to really give your attention to.
This meditation will be here for you when you need that and thank you for your attention.
Thank you for joining me today.
