Hi,
Welcome.
My name is Katie and this is going to be an approximately 10-minute meditation.
You will experience for yourself the fruits of this meditation,
But the intention is that it will provide a sense of emotional stability through physical stability,
Creating a sense of physical stability and breathing stability.
You might hear some monkeys in the background.
I'm currently in Borneo.
So for the first part,
I'd like you just to sit or be in any position,
Physical position that you'd like.
And for around a minute,
I'm not going to speak or guide you.
I just want you to get a sense of how,
What is that experience like for you?
The only invitation is to close your eyes.
So choosing any position that you'd like to be in and closing your eyes.
I'm with you still and I will come back.
I will return in one minute's time.
You'll hear my voice.
Hi.
Okay,
So keeping your eyes closed,
See if you can describe to yourself or if you want to vocalize it out loud,
It's absolutely fine.
How that minute when I wasn't speaking was for you.
So just maybe finding a few words.
So one of the five tenets of mindfulness is being able to describe.
And we don't always describe our internal or these kinds of experiences.
So it can be useful to just to name or give a few words to getting used to connecting with that experience.
Good.
Now have a sense of what it's like to be you now physically.
This is more of your awareness,
Attention in your head region,
In your chest or in your limbs and spread the awareness through your body.
Even with your eyes closed,
You can have a sense of imagination of picture of your body in the shape it's in as well as the tangible feeling experiences you're having.
Maybe you're feeling a cool breeze,
Maybe warmth,
The texture of your clothes on your skin,
The ground beneath you.
Good.
Notice any mental sort of fluctuations of thoughts coming up.
Are they in word form?
Are they images?
Notice how your breathing is.
So maybe feeling the cool air coming in through your both nostrils,
Through the sinuses,
Hitting the back of the throat.
And the experience of your body breathing with this air entering your body,
Movement of the lungs,
The diaphragm inside you.
And as you exhale,
Again,
You'll feel the physical experience of that in your body,
Perhaps the diaphragm lifting,
Pelvic floor lifting,
And the air moving,
The carbon dioxide moving through your nostrils as you exhale.
Now I want you to start to feel or tune in to is your inhale or exhale longer as you're breathing.
And you may feel they're quite even.
That's fine as well.
But just experience now.
Bring your focus,
Your dhyana,
Your concentration.
We have the next inhales and exhales.
Just seeing what are the lengths like.
Good.
And if you're sitting up,
Also make as you're tuning in to your breathing,
Reassert your posture.
So feel your sit bones dropping down,
A grounding,
A releasing through your thighs and your glutes into the ground as you're breathing.
Feel the broadness in your collarbones,
Your chromium bones,
Lengthening through the sides of the body,
Lifting through your armpit space as the thighs and the glutes descend.
Good.
So you're not collapsing into your posture.
If you're very tired and you're lying down,
Absolutely fine to be lying down here.
But feel the structure.
Good.
If you're sitting upright,
If you feel your attention starts to move away from your breathing and your posture,
Then reassert your posture.
I'm going to put on a metronome now and for around a minute,
You're going to create an evenness with your inhale and your exhale.
So if you noticed one was longer before,
This is going to give you a structure to create some balance.
So for example,
My inhale was a bit shorter,
So now I'm going to have the same beats on the metronome for my inhale as my exhale.
If you have a natural sort of pause between inhale and exhale,
It's absolutely fine,
Or you can smoothly move from one to the other.
Good.
If you find your attention wanders somewhere away from the breathing and metronome,
Just bring it back.
It doesn't matter if the rhythm is changed,
The amount of the metronome beats per inhale and exhale shift,
But have the same for the inhale and exhale.
Making the next round your last round.
Good.
Good.
And relax any effort to control your breathing.
Just sitting in the resonance.
Let your breathing be natural,
Whatever that is for you right now.
And after the previous exercise,
You might notice a shift in your breathing,
In your mental fluctuations,
Even in the whole sense of you being you.
Bring your awareness now to your heart region,
Your chest region.
Feel like your eyes are relaxing down into your heart,
So you're seeing from the heart region.
So in meditation,
We can shift what we're looking at.
We can also shift where we're seeing from,
So the sense of the seer.
So see how it feels to be you seeing from your heart,
Experiencing you from the chest region.
So feel free to sit for as long as you'd like,
Or if you're lying down or whatever posture you're in.
Enjoying the sense of being you and everything that you are,
And wishing you a great day,
Evening,
Whatever's ahead of you.
And see you soon.
