Hi,
Welcome friends.
My name is Deb Martinez,
And I'm going to guide you in a short meditation today So let's get right to it and find our seats and maybe you are more comfortable laying down.
That's okay If you are sitting see if you can find a position where your spine can be straight though,
Not rigid and let's just start to take some breaths and If you're so inclined You can close your eyes,
And if you're not comfortable closing your eyes you can just look down towards your lap or downward so that there's less sunlight or less light coming in for stimulation and When you found your seat and you're comfortable,
Let's start with some breaths.
Take a deep breath in through your nose and Exhale through your mouth Let's do that again take a deep breath in through the nose and Exhale through the mouth and maybe on this third time You just like to take that inhale through the nose and maybe you want to give a little sigh out a little ah Releasing whatever it may be that you need to release I'm coming back to your breath Now let's bring our attention down towards our chest in the heart center Taking the inhale and the exhale and if you have any Nasal congestion or any problems breathing through your nose feel free to continue to breathe through your mouth It's important not to struggle with the breath Just finding that ease with the breath coming in and the breath coming out noticing the inhale and the exhale and if it's comfortable to do so take that inhale through the nose and Exhale through the nose Keeping your attention at the center of your chest Just notice if there's any sensations in your body Anything that's happening in your stomach or your chest Just noting and noticing Continuing to breathe in through the nose and out through the nose And if at any point you get distracted just coming back to the breath the in and the out Now,
Let's bring our attention up to our forehead Notice your forehead as a big screen And see if you can see on the inside of your forehead where your third eye is Just see your forehead as a blank screen and just take your gaze and your attention to that blank screen behind your forehead And staying with the breath the in and the out And if thoughts come or go just watch them Let them come and let them go And if at any point in time you need to take a break and take a cleansing breath and start again Feel free to do so Anytime your mind starts to wander if it becomes too much take a breath in Take a breath out and come back to the focus behind your forehead that blank screen Just noticing any thoughts Letting them come and go If you start to notice your breath,
It's okay Bring your attention back to the blank screen And just continue the focus of clearing the mind of letting go of what arises the in and the out of the breath And when you're ready You're more than welcome to stay here and continue the meditation For those that are ready You can start to bring your attention back down to your nose to your throat back down to the chest Begin to notice the sensation of breathing in and breathing out the rise and the fall of the chest and when you're ready start to slowly open your eyes and Take in all the colors that are in front of you Sensations in your eyes light We can bring our hands Left hand to the chest right hand over the left hand and give a little bit of pressure With that,
Let's give some thanks to our mind their breath and our bodies And with that my friends I bow to you The light in me sees and honors the light in all of you Blessings have a wonderful day
