Your Meditation Experience Day 6

Welcome to day six of your seven-day meditation experience.

Today we'll practice mindfulness in motion,

Bringing awareness into ordinary moments.

Sit comfortably,

Find your position,

Still your body and close your eyes.

Take a slow breath in through the nose and a long breath out through the mouth.

And for a moment,

Just rest your attention on the breath as it settles back into its natural rhythm.

Now imagine a simple activity,

Maybe walking,

Sipping tea or washing your hands.

Choose a simple activity,

The first one that comes to mind,

And visualize yourself doing it with full attention.

If you're walking,

Notice each step,

Heel touching,

Rolling through the foot and then the toes.

Feel the air on your skin and hear the sounds around you.

If you're drinking tea,

Notice the warmth of the cup in your hands.

The scent rising,

The slow sip and the sensation of the liquid down your throat,

Warming you up from the inside out.

If you're washing your hands,

Notice the feel of the water,

The temperature,

The sound,

The rhythm,

The smell of the soap.

Whatever it is you're doing,

Do it with full attention.

I'm right here.

See if you can experience this simple act as if it's a little secret ritual,

Every detail alive,

Nothing rushed.

Let's return to the breath now,

Observing your breath moving naturally,

Freely,

Observing yourself being breathed and give it the focus that you gave the simple activity.

That you were focusing on before.

Find every detail that you can about your breath.

Now I invite you to take three deep breaths,

Inhaling fully and exhaling softly.

And again.

And on the last one,

As you exhale,

I'd like you to sigh the exhale out,

Inhaling through the nose and exhale with a sigh or a sound.

And remember that meditation doesn't only happen with eyes closed.

Every small act can be a doorway to presence.

As Edgar Tolle says,

Every full breath is a meditation in itself.

This was day six of your meditation experience and tomorrow in day seven,

We'll bring everything together in a homecoming practice.

See you tomorrow.