Hey yogis,
Welcome to this week-long intro to meditation course day 6,
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.
We'll get started today in a comfortable seat.
Grab any props you'd like to support,
Maybe find a couple wiggles and then begin to slowly shift into stillness.
Take a deep intentional inhale through your nose.
You'll hold that inhale at the top and then a big audible open mouth exhale to let it go.
Let your breath now find a natural rhythm.
Notice your inhales expand,
Your exhales release.
Keep directing your focus to the natural rhythm of your breath.
What we focus on expands.
In this practice,
Let this point of concentration be your breath.
If a thought pops in,
That's okay because it is the nature of the mind to find movement to have thoughts.
Observe the thought and then gently redirect to your breath.
Notice if your mind has wandered.
Observe and then gently redirect back to your breath.
What we focus on expands.
That's why this practice is so important because the more familiar we become taking the action to redirect to our breath,
The easier it is to let go of the attachment to our thoughts.
The more time we spend in seated meditation practicing this habit,
The easier it will be to replicate in the outside world when we find discomfort or confrontation.
Take a big inhale through your nose now.
Feel your body expand.
Hold that inhale at the top and an audible open mouth exhale to release.
Invite some movement back,
Maybe tapping your fingertips on your body,
Maybe some easy neck rolls.
And when you're ready,
Open your eyes.
Namaste.
