Hi,
I'm Caitlin.
I'm so glad that you're here and willing to learn how to meditate.
Today we're going to learn how to meditate while lying down.
So first,
You need two things.
First,
You need a stuffed animal.
Something small.
And second,
You need your breath.
So go ahead,
Find your stuffed animal.
And once you've found it,
You can lie on your back.
Okay,
We will meet and we're all lying down.
And we have our soft object,
Our stuffed animal,
Resting on our bellies.
As you breathe in and out,
Observe how the object on your belly rises and falls.
Keep breathing in and out through your nose and observe how the object rises and falls.
Keep breathing in and out.
And notice how high and low the object goes with deep breaths.
If your object tips over or falls off your belly,
Quietly place it back on and begin again.
You can begin again as many times as you need.
See how long you can watch the object rising and falling.
If this recording ends,
You can stay here as long as you need,
Watching your object rise and fall,
As your breath deepens.
Maybe your breaths grow bigger,
Longer.
Stay here as long as you can to create this feeling inside of you of peace and calm and stillness.
This meditation came from the book,
The Lemonade Hurricane by Alicia Morelli.
And they adapted it from Sensational Meditation for Children by Sarah Wood Vallely.
