Hello and welcome to brain break,
Your first ever guided meditation for beginners.
And so we begin.
Sit yourself in a seated comfortable position,
Whether you want to sit on a chair with a back rest or sitting on a cushion on the floor against a wall or maybe on your bed.
You may wish to turn off or dim the lights in your room and see to it that for at least the whole length of the practice,
You won't be disturbed or distracted.
Whichever sitting arrangement you choose,
Make sure you are comfortable staying in this pose for a considerable duration of time.
And when you have that,
Settle in into your space and close your eyes.
As we feel the length of our spine while sitting up nice and tall,
Deliberately relax your shoulders at the same time.
And together,
We take a deep belly breath in through the nose and slow even breath out through the nose.
Notice the pattern of your breath.
See how you can feel your breathing body.
The rise and fall of your belly or perhaps the expansion and relaxation of your chest as it lifts up towards the sky whenever you take in the life force,
The pranic breathing energy that nourishes and activates your being.
Begin to observe even your side body is breathing.
Notice the size of your rib cage expanding outwards and contracting inwards.
And even a more subtle sensation.
Letting your back body breathe as well.
The breath expands at every angle of your upper body.
Keep noticing your breath.
If you find your mind wandering off,
Know that it's completely okay.
And gently invite your mind back into your sacred space.
Stay with your breath.
If you find that it is easier to focus and relax your mind by watching the rise and fall of your belly or the expanding and relaxation of your chest and shoulders.
Or feeling the entirety of your whole body with a breath expanding the body from all angles.
Side and relaxing back at your center point.
Moving deeper into the subtle energy of the body.
Maybe start to notice any sensations you may feel throughout your body.
A tingling sensation.
Maybe coolness of the temperature around you or the warmness of your body.
Simply observing these sensations arising.
Itching sensations,
Pain sensations,
Lightness,
Blissfulness.
Whatever they are,
Simply observe.
Focusing on these sensations without reacting to them.
Keeping your mind engaged with your breath and these sensations.
Just watching them.
Tingling sensations.
Perhaps on your legs or back.
You can slightly adjust yourself with very little movement.
And then come into stillness.
Itching sensations may arise.
Can you simply be aware of them without scratching or reacting to them?
Focusing on one part of the body,
Watching that sensation rise.
Waiting.
And observing.
And see how it passes away.
And maybe another part of your body calls your attention with a different sensation.
Watch it again.
And do the same thing with every movement of the sensations in your body.
Arising and passing away.
FIRING A When the mind wanders off,
It's okay to invite it back into your sacred space.
Gently engage the mind to participate in your witnessing of your breath or the sensations felt in your body,
Whichever calls for your attention.
Gently engage the mind to participate in your witnessing of your breath or the sensations felt in your breathing.
The natural law of impermanence,
Everything moves and flows,
Arises one minute,
Passes away the next.
You are here to simply observe without passing judgment on them.
You are here to simply observe without passing judgment on them.
Watching your breath.
Bringing the mind back into your sacred space.
Slowly coming back,
Noticing your fingers and toes as you gently wiggle them to awaken.
Together we take a deep breath in and a slow deep breath out.
Breathing in through all angles of our body as we move the crown of our head up towards the sky.
And breathing out as we relax back into our center point and down towards our sit bones.
You may gently blink the eyes open as you notice the space around the room,
Noticing the space of the floor or your bed.
Thank you for joining and sharing your brain break practice with me.
You are all set to close your day and that you have a good night's rest.
In light and love,
My soul honors your soul.
Namaste.
