Begin by sitting up straight in a comfortable position,
Perhaps on a pillow so your hips can be elevated over your knees.
Hands can be resting on your knees.
Hands down if you want to feel more grounded.
Palms up if you want to be more receptive.
Close your eyes and right away begin to notice your breath.
Breathing in and out through your nose can help filter the air and give you a deeper breath.
When you breathe deeply,
You're breathing into your parasympathetic nervous system,
Which reminds your body that you're in a safe space.
Think about deepening your inhales,
Filling your lungs,
Feel your belly expand,
Squeeze in a little bit more air and then hold it at the top.
And then exhale,
Squeeze your navel towards your spine,
Really feel empty.
Hold it at the bottom.
Notice what empty is like.
Creating space for new awareness,
Fresh air.
We're going to begin this meditation with a form of panayama,
Or breathwork,
Called the 4-7-8 method.
Begin by placing the tip of your tongue on the ridge of your gums,
Just behind your upper front teeth.
Expand your diaphragm and slowly inhale through your nose for a count of 4,
3,
2,
Hold it for 7,
6,
5,
4,
3,
2,
Exhale 8,
7,
6,
5,
4,
3,
2,
In 4,
3,
2,
Hold 7,
6,
5,
4,
3,
2,
Out 8,
7,
6,
5,
4,
3,
2,
In 4,
3,
2,
Hold 7,
6,
5,
4,
3,
2,
Out 8,
7,
6,
5,
4,
3,
2,
Out 8,
7,
6,
5,
4,
3,
2,
In 4,
3,
2,
Hold 7,
6,
5,
4,
3,
2,
Out 8,
7,
6,
5,
4,
3,
2,
Then start to breathe normally.
Maybe notice the sounds around you,
The ground beneath you supporting you,
The air all around you and within you.
Maybe bring awareness to the tip of your nose and as you inhale feel the air going past into your nostrils,
Down your spine,
Filling up your lungs.
Then as you exhale imagine the air going back up your spine,
Out your nose into the world.
If your mind wanders off,
Bring your focus back to your breath.
If a thought shows up,
Acknowledge it and let it pass.
For the next few moments focus on your breath.
I'll end with the ringing of the Tibetan singing ball.
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