Morning Meditation with Yeshi Rabgai.
A very good morning to you.
Are you ready to start your day in a relaxed and calm way?
Excellent.
So let's begin.
Sit in a quiet place and ensure your back is straight but not too rigid and you're feeling relaxed and comfortable.
Now lightly close your eyes.
I want you to focus on any sounds you can hear.
Don't engage the sounds.
Just let them float in and out of your consciousness.
Now check in with your body.
Is there any tension?
If so,
On the next out breath,
Breathe the tension out and soften the area.
Finally,
Check in with your thought process and any emotion you are feeling.
Don't try to judge or change anything here.
Simply observe.
Now focus your awareness on your breath.
Breathe in for the count of four,
Hold for the count of four,
Breathe out for the count of four and then hold for the count of four again.
Keep doing this four square breathing for the next two minutes.
When your mind wanders off,
Which it will,
Just gently bring it back to the breath and start counting again.
✓ keep doing the four square breathing now stop counting your breath and focus your awareness on your stomach become aware of your stomach rising as you breathe in and falling as you breathe out allow your breath to flow naturally and don't try to change it focus on the rise and fall of your stomach for the next two minutes focus on your stomach rising and falling now simply focus on your stomach rising and falling focus on your breath entering and leaving your body I want you to check in with your thoughts emotions and body again how are you feeling after doing this meditation sit with those feelings for a moment whenever you're ready you can slowly start to open your eyes just sit where you are for a moment now you can get up and start your day so goodbye for now and have a wonderful day
