Hi,
My name is Julie and I will guide you through this everyday meditation for everyday people.
Let's get started.
Find a comfortable position.
Sitting down is recommended.
If that doesn't work for you,
You can lay down with your legs up the wall or with your arm at a 90 degree angle.
Go ahead and close your eyes or soften your gaze if you haven't already done so.
The goal of this practice is to control the thoughts and quiet the mind.
Make the decision now to let go of any lingering thoughts,
Obsessive factors,
Mind chatter,
Or concerns from the day.
Trust that everything is in place.
This is the time that you've carefully designated to this task.
Be present in this moment right here and right now.
We're going to start by taking a deep breath in through your nose for 5,
4,
3,
2,
1 and out for 6,
5,
4,
3,
2,
1.
Twice more just like that for 5,
4,
3,
2,
1 and letting go for 6,
5,
4,
3,
2,
1.
Last time in 4,
3,
2,
1 and out 6,
5,
4,
3,
2,
1.
Good job.
We're going to move on into our meditation practice.
Focusing now on our breathing.
Noticing the sound and the quality of our breathing as we breathe in and out.
No need to change,
Just noticing.
Are you breathing fast or slow?
Just listening to your breath here.
Is your breath more shallow or deep?
Practicing feeling without the need to change or modify anything.
Just noticing.
What sensations can you feel?
Can you feel your breath on your upper lip as you breathe in?
Can you feel your breath on your upper lip as you breathe in and out?
Or the rising of your chest?
Maybe you can even feel the movement of air in your lungs.
Without accentuating or moving,
Just practicing noticing,
Feeling.
Focus your thoughts on the sensations,
The sounds,
The feelings.
Just observing.
And if you notice yourself wanting to change when you shift your focus,
That's something else.
You can just simply take note of and return your focus back to your experience of breathing.
And if your mind wanders,
Just bringing your attention right back to your breath.
No need to reprimand or judge or criticize yourself.
With a heart full of love,
Just come right back to your breath.
Noticing the sensations.
Coming back to your breath again if your mind has wandered.
Just focusing on the sensations in your experience of breathing.
Returning to your breath.
Noticing any sensations as you breathe in and out.
Just noticing the qualities of your breath.
And that will do.
Great job.
If you're ready,
You can open your eyes.
Start to make little movements.
Shifting out of your posture.
And when you're ready,
You can continue your day.
Thank you so much for sharing this time with me.
You can return to this meditation as many times as you need to as you begin your meditation practice.
Have a great day.
