Good morning.
The goal of this session is to set you up for an amazing day and help assist you with your meditation practice whether you're a beginner or an advanced.
Nestle in to a comfortable place,
Quiet and free from distractions.
Gently close your eyes.
Place your hands in your lap.
Let your mouth closed gently so that you are only breathing through your nose.
Try to be as still as possible,
Calmly moving only to breathe in and out.
Breathe in through your nose deeply and slowly for a count of four.
Gently release.
Let's do that again.
Try to continue this breathing pattern.
You may have thoughts appearing and this is completely normal.
Imagine these thoughts as small bubbles floating quietly past your face and up into the sky.
The bubbles are not part of you and you are just observing them as your thoughts.
Let the bubbles go and move your attention back to your breathing.
Breathe in slowly through your nose to the count of four and gently release.
Let's do that again.
This morning we're going to set up two focal points for you to spend time on throughout the day.
The first focal point is expectations.
Work hard to reduce your expectations of people,
Events,
Things,
Anything that happens to you throughout the day.
Just try to avoid the expectation of how you think that these things,
These people should act or how things should go.
Be curious.
Most people carry expectations of how they expect things to happen and the reduction of these expectations has been linked to happiness.
Breathe in slowly through your nose for the count of four and gently release.
Let's do that again.
The second focal point for today is judgment.
Trying to avoid judgment.
What happens to you?
People that are doing things around you,
Inanimate objects,
Humans judge,
Or they try to impart their own judgment on everything that's happening around them.
Just let it be as it is.
A good way of thinking about this is that there is no good and there is no bad.
Everything just is what it is.
If you notice thoughts appearing like bubbles,
Just watch them pass and then gently let them go.
Try to stay separate from your thoughts.
Breathe in slowly through your nose for the count of four and release.
Let's do that again.
As the session comes to a close,
Gently move your fingers and toes,
Wiggle them.
And when you're ready,
Slowly open your eyes.
Meditation is a slow yet very powerful practice.
It has the ability to transform you.
It's recommended that you listen to the same track for 30 days as the start,
Particularly if you're a beginner.
You will feel and you'll see a difference.
Have an amazing day.
