Hi there,
Welcome.
The intention for this track today is to give you a taste of meditation and mindfulness.
Here's how this track is going to unfold.
I'm going to talk for a few moments on the practice itself,
And then we will soften our gaze or close our eyes and do a short,
Five-minute meditation together.
Maybe you've done some sitting meditation before.
Maybe you have never done it in your life.
Both are okay,
And both are more than welcome.
I'm so glad you made it.
Let's take a moment to let your stories about your experience level to fall away.
Meditation can involve relaxing,
Pondering a particular thought or topic,
Otherwise known as contemplation,
Mantras,
And much more.
Traditional Eastern meditation focuses on the need to empty the mind of any swirling thoughts and chatter.
For us,
Starting off,
That is not our intention.
We'll be taking a slightly different approach.
Instead of trying to silence the mind,
We are going to fill it with a wealth of awareness,
Sensation,
Images,
Or feelings.
As we do this,
We can create space to connect and get to know our inner being and true self.
We will not be connecting and speaking with a higher angelic being or god of some sort,
Just simply connecting to ourselves.
As we move through life,
We can sometimes pick up our pace so much that we can't hear ourselves think.
We numb out and don't feel as deeply,
If at all.
As thoughts dart around our heads aimlessly,
This can cause us to have emotional reactions to situations or stimuli from the outside world.
We may speak and act from a place out of alignment and integrity due to this life pace.
With the introduction of this practice,
I hope to give you a tool that will help you return to yourself,
Your truth,
And your baseline,
Whenever you want,
No matter what is happening on the outside world.
Before we begin the meditation,
Allow me to shine some light on posture.
In some traditional forms of meditation,
There are some postures that may not work for our bodies due to flexibility.
As you begin to practice with me,
The important thing is that you're comfortable.
If you are laying on the ground,
Bed,
Or couch,
Make sure your legs are uncrossed and your head is supported.
If you are sitting in a chair or in your car,
Please make sure the back of the chair supports you so your spine is somewhat straight.
A straight back is going to create a sense of ease in your lungs and give your diaphragm the space it needs to contract and expand.
Now,
For the meditation.
Begin by joining me in a comfortable seated position.
You can be on a cushion,
A chair,
Couch,
Bed,
Or car seat.
It doesn't matter where you are for your practice,
Which is such a beautiful thing.
Let's take some time to settle in.
Really inhale and bring your shoulders up to your ears,
And with your exhale,
Roll them back and down.
Let's do that two more times.
Inhale,
Bringing your shoulders up.
Exhale,
Relaxing your muscles.
Inhale,
Lifting your shoulders.
Exhale,
Allowing them to fall and melt down.
I invite you to close your eyes or soften your gaze.
Do this by looking forward and down.
Place your hands palm up on your knees or thighs,
Whatever is comfortable for you.
Bring your awareness to your breath.
You don't have to change it in any way.
Just notice.
Notice the pace,
The depth,
The sensations.
Can you feel the cool air flowing in and the warmer air flowing out?
Only through your nose,
Bring the air into your body and down into your belly.
And back out.
Again,
In through your nose,
Down to your belly.
And back out.
Can you feel the rise and fall of your body?
What do you notice with this slight shift in breath?
Throughout this meditation,
You may experience some physical sensations or hear sounds in the outside world.
This is completely normal and okay to have things come up and move your attention.
If this does happen,
Notice it and then simply return your attention back to your breath.
Bring your awareness to your bottom in contact with the surface you are on.
Feel the connection.
Allow the earth to meet you.
Allow it to support you,
To hold you.
Feel yourself begin to ground.
You have nowhere else to be right now.
You are exactly where you are supposed to be.
The timing is perfect.
Before we open our eyes and come back to the outer world,
I invite you to begin to bring sensation back to your body by slowly and gently wiggling your fingers and toes.
If your eyes were closed,
Slowly let a little light into your vision.
Take one more inhale and let it all the way out.
Welcome back.
The light in me honors,
Loves and respects the light in you.
Thank you for showing up today.
Thank you for giving this practice a try.
Welcome the world for the rest of the day.
Notice the colors,
Textures and shapes.
Notice how you feel throughout it without any judgment.
I hope you have a wonderful rest of your day.
