Have you ever tried to meditate and it seems too hard?
Do a lot of things pop into your mind.
Do you feel pain in your body?
Is it difficult to stay in stillness?
Don't worry,
You are not alone.
I'm Letty and I have over 10 years of experience of teaching yoga meditation for all ages.
And I have a PhD in genetics that will help you find the technique of meditation that works for you.
So today we are going to practice a meditation.
With relaxation using the breath.
On a chair in a comfortable position by keeping your spine nice and tall.
Your feet are touching the ground.
And your sea bones on a chair.
Or on the floor.
Your spine is nice and tall,
The crown of the head reaches for the sky.
Relax the palms of your hands on your thighs.
They might be facing down or up.
Just let naturally land your hands on your thighs.
Now take a deep breath in.
And exhale through your mouth.
Next time you breathe in,
Bring your shoulders to your ears.
And exhale slowly releasing the shoulders down.
Breathing in shoulders to ears.
Exhaling,
Shoulders down.
You can sigh it out.
Doing this breathing,
Breathing in through the nose.
Exhaling,
Sigh it out,
Releasing the shoulders down.
A few more like this,
Breathing in shoulders to ears.
And exhale,
You release your shoulders down.
After your next exhalation,
Let your shoulders are down and relaxed.
Your elbows under your shoulders are soft.
Close your eyes if you are okay closing your eyes.
Soften your cheeks,
The eyelids,
Eyebrows,
The skin of your forehead.
And take a deep breath in.
The whole body is in stillness.
It's just a breath that's present.
And feel the expansion of your chest,
Exhaling all the air out before you breathe in again.
Breathing in slowly and deeply.
Exhaling,
All the air out.
Keep breathing in and out very slowly,
Exhaling all the air out before your next breath in.
Breathing in,
Exhaling.
A few more like this.
If you need to move your toes or your fingers,
Just come back to stillness.
Then very slowly.
Take a big breath in and exhale all the air out.
And we bring the palms to touch.
Rub your palms together feeling that sense of touch,
The energy you create through your palms.
Bring the edges of your thumbs to touch the center of your heart with your palms pressing together.
Say a small intention of gratitude.
Slowly blink your eyes open if they're closed.
And bring the tips of your thumbs with the palms together to gently touch that space in between your eyebrows.
Bringing your mental focus to that spot is your intuition center.
Returning the hands to the heart,
We end our meditation practice for today.
Thank you so much for joining me.
I'll see you on the next session.
Namaste.
