Hello.
Welcome.
I'm so glad you're here wanting to experience meditation.
If you are not sitting down with your feet planted on the ground,
Do so now.
Let's begin.
Keep your eyes open and take a big inhale for 1,
2,
3,
4,
Hold.
Deep exhale for 3,
2,
1.
Let's do that again.
Take a big inhale for 1,
2,
3,
4,
Hold.
Deep exhale for 4,
3,
2,
1.
Breathe normally.
Where are your thoughts right now?
Are they about something in the past or in the future?
You have the power to focus your thoughts.
So we'll go at it simply,
Starting with these next few minutes.
Do you hear anything?
Is there anything in the room running like an air conditioner or a fan?
Are there people chatting nearby?
Any animals?
Do you hear traffic outside?
Do you feel the pressure of your heels and the balls of your feet on the floor?
Can you spread your toes?
Concentrate on the back of your thighs pressing against the seat.
Can you feel your hip bones?
Notice your hands.
Are your palms up or down?
Sit straight.
Roll your shoulders back.
Do you feel your shoulder blades against the seat?
Does your spine feel strong?
Watch your chest rise and fall as you continue to breathe.
How does the air feel coming into your nostrils?
Is it warm or cool?
Concentrate on the temperature of the air as you exhale.
Release your tongue from the roof of your mouth.
Allow it to rest behind your lower teeth.
Take a deep breath in and exhale.
You just concentrated on specific tasks and now you understand what being mindful is.
Sitting here,
Where are your thoughts?
Are they helpful?
I invite you to be still,
My friend.
You are the creator of your thoughts.
Create a positive thought.
We can highlight being mindful.
Say,
I choose to be mindful.
Let's repeat that.
I choose to be mindful.
I am mindful.
Allow that energy to flow outward.
Take a big inhale.
Then a deep exhale.
Experiment checking in with your thoughts throughout the day.
And remind yourself,
I am mindful.
Well done.
You're showing up differently.
Welcome to day two.
