Welcome to today's meditation.
So we're going to get started either in a comfortable space lying down,
Either on a mat,
Couch,
Your bed,
Or seated in a chair,
Or on the floor.
Just find a comfortable space.
And then we'll come to close your eyes.
And just take two deep breaths,
Breathing in through your nose and sighing through your mouth.
And just bring that awareness to the space between your eyes.
And think about softening.
Unclench your jaw.
Let your shoulders melt down.
Relax your arms.
Allow your palms to face up,
Your fingers naturally curl in.
Let your legs and your feet be heavy.
Just allow yourself to be still.
Focus on each breath.
As it moves in and out.
Simply observe your mind.
It's inevitable that we'll discover our mind has a life of its own.
A very active,
Busy,
Inquisitive life.
And so even with the strongest of intentions to keep our attention on the breath and to sustain that attention breath by breath.
It's hard not to notice that we get sidetracked,
Diverted.
So just notice each inhale and exhale.
Be aware of the activity in your mind.
And simply breathe.
In and out.
There are various endless scenarios and stories that play out in our minds.
Whether it's planning for the future or recollecting past events.
We can get carried away by these feelings and memories.
Taking time to be still and to breathe.
Brings more clarity.
Focusing on every in breath.
And exhale.
We may even have conversations with ourselves or even with someone else in our minds.
During this process,
The breath that we're paying attention to.
That very breath can rapidly disappear from our awareness.
Even though,
Of course,
It is still there.
Moving in and out of the body.
Inhale and exhale.
So simply and affectionately note what's on your mind at this moment.
Becoming aware with no agenda.
Knowing the breath moment by moment by moment.
Resting here.
Staying aware by bringing that breath to the focus of your attention.
Allowing everything else to fade away.
Embracing each breath.
Feeling it as it enters into the body through your nose.
And then follow that breath as it moves into your chest.
Down into your belly.
And then follow the breath as it comes from your belly to your chest.
And back through your nose.
In through your nose.
Down to the chest.
Into the abdomen.
And back up to your chest.
And out through your nose.
Feel the inhale and the exhale.
Feel each breath as energy.
And now begin counting your breaths.
Counting up to six.
And then counting down from six.
And we'll do that one more time.
Counting up to six.
And down from six.
And down from six.
Noticing where your mind has wandered.
And now for the moment to reflect on how this made you feel.
And slowly becoming aware of the room around you.
Wiggling your fingers and your toes.
Maybe taking a full body stretch.
And when you are ready,
Finally opening up your eyes.
Taking a deep breath.
Thanks for joining for today's meditation.
Namaste.
