Hey yogis,
Welcome to this week-long intro to meditation course,
Day three,
Designed to repeat week after week to help you build a consistent meditation practice by offering a few different ways to drop in and find stillness.
Today we will find a mostly silent seated meditation.
It might help to elevate your hips on a block or even a pillow to assist in lengthening your spine.
You can sit with your legs crossed or maybe in hero's pose with your shins and the shoelace side of your feet on the earth.
Once you find your seat,
Guide your shoulders slightly back in space.
You'll feel them stack over your hips.
Tuck your chin in slightly towards your chest.
Notice the length in the back of your neck as the crown of your head reaches towards the sky.
Invite your eyes to close if you haven't already.
Take a deep intentional inhale through your nose.
Really feel your body expand.
You'll hold that inhale breath at the top.
Now a big audible open mouth exhale to release.
Let your focus observe the natural rhythm of your breath.
Feel your inhales expand and invite energy inwards.
Your exhales soften your physical body,
Relax the edges of your mind,
And release old energy outwards.
Keep directing your focus to your breath.
If your mind wanders,
That's okay.
It is the nature of the mind to find movement,
To have different sensations.
Keep directing your focus back to the natural rhythm of your breath.
Notice your breath.
Observe how your body and mind feel here now after some stillness.
Take a big intentional inhale through your nose.
Hold that breath at the top.
Now an audible open mouth exhale to release.
Invite some gentle movement back,
Maybe wiggling your fingertips.
Guide your palms to prayer at heart center.
We bow forward together to seal our practice today in love and gratitude and say namaste.
