🎶 Music Outro 🎶 Start by taking a comfortable seated position of your choice.
Your legs can be crossed,
You can sit on a cushion or a block,
Whatever feels most comfortable to you.
Making sure you're sitting in a quiet place with no distractions around you.
Placing your hands either on your knees or thighs and gently closing your eyes.
Draw your attention to your breath,
Noticing each inhale and exhale.
Ground down through your sit bones,
Connecting to the earth.
Keeping your spine straight,
Sitting up tall and slightly tucking your chin in.
Lengthening the back of the neck.
Letting your breath come and go.
Opening up through your chest by drawing your shoulders back and down.
Feeling your breath deepen as you open up.
Feel your chest rise and fall with every breath.
Inhaling as your lungs expand and exhaling as they fall back down.
Let your body soften and relax in your seated position.
Finding that centered,
Balanced,
Natural posture.
Focusing on your inhales and your exhales.
Keeping your awareness on your breath.
There's no need to control or manipulate the breath in any way.
Just noticing as it comes and goes.
Notice as it comes in through your nose and moves into your lungs and belly and then back out again.
One breath at a time,
Inhaling and exhaling.
Noticing the flow of your breath,
The natural rhythm of the inhales and exhales.
Feeling the cycle flow through your whole body.
Letting everything else in the background as you allow yourself to stay focused on your breath.
No need to analyze the air movement in and out of your body.
Just feeling the breath itself.
Allowing to be in this moment of silence.
Your mind might wander away from your breath.
Maybe thoughts,
Emotions or other sensations steal away your focus.
Not to worry,
This is completely natural.
When you notice this wandering,
Just gently bring your attention back to the breath.
Every time you notice your mind wandering,
Allow yourself to practice patience.
Take a non-judgmental approach.
Our minds are easily distracted and through consistent meditation you learn to slowly control your mind.
Using your breath as an anchor to bring you back to the present moment from wherever your mind may have drifted to.
Trying to remain in this state of awareness.
If an emotion arises,
Simply observing it.
Noticing the changes and shifts that it creates within your mind and body.
Allowing to feel the emotion without acting it out.
Remaining in the stillness.
And when you are ready,
Returning to your breath.
If any physical sensations arise,
Simply observing them.
Notice how the sensations come and go.
Observing as they appear and disappear.
And then when you are ready,
Returning to your breath.
Be patient with yourself.
Notice how busy your mind can become with any emotions,
Thoughts or physical sensations appearing.
Boredom,
Noise,
Impatience,
Tingling,
Just to name a few of the things that may try to capture your attention over and over again.
And every time,
Simply just bring your attention back to your breath.
Now bring your awareness back to your body as you focus on your seated position.
You can slowly start wiggling your fingers,
Wiggling your toes,
Waking the body back up.
Bringing your hands together in front of your heart center.
Taking one more deep inhale.
And on your exhale,
Sighing it out.
With love and light,
Namaste.
Boredom,
Noise,
Impatience,
Tingling,
Just to name a few of the things that may try to capture your attention over and over again.
