Hi and welcome to this guided meditation for beginners.
Start here.
If this is your first time,
I'm really grateful that you're joining me.
During this meditation,
We will focus on breath awareness.
Please try to keep your body in mind as still as possible.
Please sit in a cross-legged position if this is available to you.
To get into this pose,
First sit on the floor with your legs stretched out in front of the body.
The spine is upright.
Bend the left leg and place the left foot beneath the right thigh.
Then bend the right leg and place the right foot beneath the left thigh.
If your hips are tight,
You can sit on a yoga block or on an elevated cushion.
If not,
Please sit in a chair with your feet flat on the floor.
Regardless of if you're on the floor or on the chair,
Place your hands on your knees with your palms facing down.
Sit with your spine upright,
Head facing forward and the chin slightly tucked.
Now gently close your eyes.
With the sound of the bell,
We will begin the meditation.
Relax the muscles in your legs.
Relax your feet.
Relax your shoulders.
Relax your jaw and relax your eyes.
Now pay attention to your breath.
Notice the stream of air flowing into your nose as you breathe in and notice the air flowing out of your nose as you breathe out.
When breathing in,
Notice how the air is cool like a breeze.
And when breathing out,
Notice how the air is warm like the energy from the sun.
Now take a deep breath in through your nose,
Filling your lungs with clean fresh air.
And now through the nose,
Exhale everything out,
Releasing anything you don't need.
Just observe the air flowing in and out of your nostrils like waves crashing in and out of the seashore.
Don't try to control your breath.
Just observe.
Become aware of your presence.
Experience how it feels to just be.
Many are afraid of meditation for fear of not getting it right.
Well frankly,
There is no wrong or right.
By virtue of you showing up,
Paying attention to your breath,
Being still,
Being present,
You are experiencing meditation.
Thoughts,
Emotions,
And anxieties might come up and that's completely normal.
Just bring yourself back to your breath and bring yourself back to the present moment.
The present moment is your breath.
The present moment is your being and the present moment is your love.
The more you observe your breath,
The more you will manifest the present moment in your daily life.
This right here is a space where you give yourself attention,
Where you unwind,
And where you give yourself love and compassion.
Take a deep breath in through your nose.
Hold the breath for a few moments and now through your mouth,
Exhale.
Just let go.
Now slowly become aware of your body.
Become aware of your sitting bones that are on the floor or on the chair.
Become aware of your hands resting on your knees.
Become aware of your spine,
Your shoulders,
Your neck,
And your beautiful eyes.
Thank you for being here.
Most importantly,
Thank you for showing up for yourself.
Now wiggle your toes,
Wiggle your fingers,
Bring some movement back into your body,
And gently open your eyes.
Take a moment to notice how you feel now compared to how you felt before beginning this meditation.
With the sound of the bell,
We will end the meditation.
Thank you so much for joining me.
I am sending gratitude and compassion your way and I really hope to see you again.
