Let's start by finding a still and steady sitting position.
Sitting on a ball star or a block or in a chair with the palms resting on the thighs and the spine lengthening up towards the ceiling.
Make sure you feel completely comfortable as if you could hold this position for around 30 minutes.
We won't be here that long but it's important that you feel 100% comfortable with why you're sitting.
We don't want your mind to be distracted by your body.
When you feel ready close your eyes and start to pay attention to your body.
How does it feel today?
Which areas of your body you can feel more tense?
Which areas you can feel more relaxed?
Focus on where you can feel your breath and follow the inhalation and exhalation.
Maybe you can try to appreciate the space that exists in between inhalation and exhalation.
There is no right or wrong while you're meditating.
What matters is that you show up today to yourself to be in here and just you being here is perfect.
Keep concentrating on your breath.
I want you to imagine the following analogy.
Think on the ocean,
The waves on the top are very strong and disturbing.
They're moving everywhere,
They're going up and down and the wind is very strong so they're never quiet and calm.
Now if you think on moving down from the top maybe a meter or two underneath you will feel that it's already getting calmer and then if you keep going to the bottom of the ocean there is no movement,
It's completely calm.
With meditation that is what we want,
To move from the top of the ocean where our mind and our thoughts are non-stop,
Changing from thought to thought all the time to a place where we can have thoughts but they're going to be more calm and there is going to be more space.
Now while you're moving from the top to the bottom of the ocean you're going to see different fish,
Maybe a whale or different animals going through or in front of you and you just want to see them pass in front of you.
We don't want to get and try to catch them and look at them and appreciate how they are.
We're just going to look at them and let them go by.
Same with your thoughts,
You want to see them,
Know that they're there but then let them pass.
And get caught up on what you're thinking and come back to your breath.
When we're meditating,
Even if we are beginners,
We can create distance in between the surface and the bottom.
And what that does is to create space and allow us to see what is underneath the top,
What there is underneath the surface.
Keep coming back to your breath and we'll be here for another minute and I'll let you know when to stop.
Take a deep breath in and an long exhale out.
Deep breath in and out.
One last inhale and exhale.
When you feel ready,
Start to bring your attention back to the room,
To any noises you can feel outside of this space.
And when you're ready,
Move your fingers and toes,
Give them a little wiggle and open your eyes.
