Hello.
We're going to start by finding a quiet place.
Sometimes a quiet place can be challenging to find.
Maybe the kids are running around,
The roommate is playing loud music,
Or a construction crew is outside.
Oh well,
It's okay.
Let them be.
Maybe your home is overcrowded and there is no private space for you to go to.
It's okay.
The bathroom will do just fine.
The conditions often seem impossible and it's okay.
We make it work.
Choose a position that you're comfortable in.
You can sit on a chair or cross-legged on the floor.
Get your back straight,
Relax your neck and shoulders.
Maybe give them a wiggle to release any tension and place your hands on your lap.
If you prefer,
You can also lie down on your back.
Make yourself comfortable.
It's your time.
Close your eyes.
Breathe.
Yeah,
Just breathe.
Let the breath come in and out naturally.
Are there sounds where you are?
Maybe birds are chatting or the water pipes singing.
Perhaps the wind is loud or a car hunks.
Notice it.
It's part of your surroundings and it's okay.
Breathe.
Pay attention to your breath.
How is your natural rhythm?
Is it fast?
Is it slow?
When the air comes in,
Where does it go?
Does it stay in your chest or does it go all the way to your abdomen?
There's no right or wrong answers.
Just notice it.
Breathe.
How do you feel in your body right now?
Is your back hurting?
Are your shoulders tense?
Is your stomach making noises?
How does it feel?
Take note of it without judgment.
It's with you at this moment,
And it's okay.
Breathe.
You got this.
Are you holding tension in your body?
Can you let it go?
Maybe you're frowning just a little?
Let it go.
How about your jaw?
Is it clenched?
Let go of the tension.
All of it.
Breathe.
Now let's take a few long breaths.
I'm going to count to five while you breathe in through your nose,
And then I'll count to five again while you breathe out through your mouth.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Release your instinct power-induced contact using your nose.
Breathe in 2,
3,
4,
5.
Breathe out 2,
3,
4,
5.
Breathe in 2,
3,
4,
5.
Breathe out 2,
3,
4,
5.
Breathe in 2,
3,
4,
5.
Breathe out 2,
3,
4,
5.
Now let the breath return to normal.
How are you feeling?
Is it different?
Maybe your heart rate slowed down.
Maybe you're more relaxed.
Or maybe not.
It's all okay.
Breathe.
Are there thoughts going through your head?
Most probably,
You're human.
Thoughts are going to come and go,
And it's fine.
Acknowledge them.
Don't judge.
And let them go.
Breathe.
Our minds can be so full of everything all the time.
It's nice to come back to oneself.
To say hi.
Hello,
Me.
It's been a while.
You're good.
You're good.
You're good.
Breathe.
Be present with yourself.
There is only this moment right now.
For me,
Practicing meditation is not about becoming super zen all of the time.
It's about navigating the world with more ease and flow.
Like the water of a river,
It will encounter rocks,
Huge rocks at times,
Twists and turns.
It may not run as smoothly as we wished,
But the water will continue to flow,
Always.
Breathe.
Take a long breath in,
Two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five.
And again,
Two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five.
And come back to your natural breathing.
Breathe.
Just breathe.
Slowly open your eyes.
Take in your surroundings.
Move your fingers,
Your toes.
Roll your shoulders.
Breathe.
How about you do the outside world now?
You can do this.
Go.
