Hello.
Welcome.
You're here.
I'm so glad that you're back.
Some of you may feel that your mind is too busy for meditation.
However,
Meditation is not about shutting your mind off.
Rather,
It's about being aware,
Noticing your thoughts,
And shifting the negative thoughts away.
If you are not sitting down with your feet planted on the ground,
Do so now.
Let's begin.
Keep your eyes open.
You can keep your gaze slightly lowered as if observing where the wall and the floor meet.
Keeping your eyes open is a traditional Buddhist and Zen Japanese method.
Let's take a big inhale for 1,
2,
3,
4.
Hold.
Deep exhale for 3,
2,
1.
Let's do that again.
Big inhale for 1,
2,
3,
4.
Hold.
Deep exhale for 4,
3,
2,
1.
Lean forward.
Press your palms against your thighs and press your feet into the floor for 1,
2,
3,
4.
Relax.
Let's do that one more time.
Lean forward.
Press your palms into your thighs and press your feet into the floor for 1,
2,
3,
4.
Relax.
Release your tongue off the roof of your mouth and allow it to rest behind your lower teeth.
Breathe normally.
Let's imagine a hot summer's day.
You're holding a cup of water in your hand.
It's filled with lots of ice cubes.
Tighten your grip.
Feel the sensation of your fingertips against the cup.
They're tingling.
There are water droplets gliding down,
Puddling against your thumb.
What kind of ice cubes are inside?
Crushed?
Small square ones?
Imagine bringing the glass to your mouth.
Inhale.
Your nostrils expand.
Oh,
What a surprise.
It's peppermint water.
Take a long drink.
You can feel the crisp peppermint rush up your forehead.
The sensation rolls over your head and down your neck and spine.
How brisk.
It's invigorating.
Smile.
You've just practiced focusing on a guided imagery meditation.
What thoughts popped up?
Did you notice your inner conversations?
Ask yourself,
Are my inner thoughts helpful and positive?
I invite you to be still,
My friend.
You are the creator of your thoughts.
Create a positive thought.
We can highlight being invigorated and refreshed.
Say,
I choose to be and feel invigorated.
Let's repeat that.
I choose to be and feel invigorated and refreshed.
I am invigorated and refreshed.
Allow that energy to flow outward.
Take a deep inhale.
Then a deep exhale.
Experiment with checking in your thoughts throughout the day.
Remind yourself,
I am invigorated and refreshed.
Well done.
You're showing up differently.
Welcome to Day 3.
