Welcome,
I'm Allie Burrell and I'll be your guide for this introduction to meditation.
A meditation practice is sometimes easier said than done.
Your brain and your senses are constantly scanning the environment for potential harm,
Which is why meditation practice can feel difficult because it's working against the primal mechanisms of evolution in your body.
But this is a practice that differentiates our species.
It separates the physical body from the psychological and spiritual being within us.
If you're someone that thinks you can't meditate because you can't clear your mind,
I'm here to tell you that the goal is not to make your mind blank or shut it off.
This is a practice of noticing.
Noticing where your thoughts are and then working to gently bring your attention back to a focal point when it drifts.
But the practice starts with noticing.
Your ability to rein in your thoughts and focus comes with practice and time.
So be kind to yourself as we begin.
We'll start in a comfortable seated position,
One that you can maintain for the duration of this practice.
If it feels safe closing your eyes,
Feel free to do so now.
If you're not ready to close your eyes at this time,
Allow the upper eyelid to feel heavy so that it starts to drift down toward the lower eyelid.
With no expectation of the two meeting today,
Allow yourself to take a long slow inhale,
The deepest breath you've taken since you woke up this morning.
Now open your mouth and let it out audibly.
One more time,
Except this time try to slow down the speed of your audible exhale.
Deep inhale,
Exhale.
One more time,
Just like that.
Deep inhale,
Slow exhale.
Now release the breath.
No need to think about your breathing for the remainder of our time together.
I invite you to use a simple mantra,
I am for this practice.
As we sit here with our eyes slightly or fully closed,
Can we simply repeat the phrase,
I am I am internally.
I am I am I am.
Notice if the mind starts to wander and with kindness,
Can you usher it back to your mantra,
I am I am.
I am.
Nothing to do,
Just be.
Because I am with kindness,
Guiding our attention back to I am.
I am.
And if you have extra time and wish to continue your practice,
You are welcome to do so.
Continuing to notice when the mind wanders and bringing it back to your mantra,
Here is where I leave you to continue your practice in your everyday life.
Thank you so much for joining me today.
