Welcome to your beginner's meditation.
This is a five-minute meditation for anyone who is newer on the path to meditation.
And so we'll start with a simple setup.
You want to create a sweet seat or a seat that evokes sukha,
Which is a Sanskrit word that translates to sweetness.
It can also be translated to an easy seat.
So I recommend sitting on a yoga block or a couple pillows or folded up blankets in order to get your hips higher than your knees.
Now you can cross your ankles once you've lifted your hips.
You could also come into what's called hero's pose by bending your knees and sitting your hips either onto your heels directly or you can bridge the gap with some folded up blankets,
Which I highly recommend.
And then bring all 10 fingers to touch.
Bring your hands together like in a prayer position and then pull your palms away from each other.
So you're creating like a diamond where there's space in between your palms and then you can set that right into your lap.
So step number one is setting up the simple seat.
And you can do this anywhere,
Outside,
Inside.
You can have complete chaos going on around you or you can be in a room that's quiet and maybe that's where you always are going to meditate as a commitment to your health and well-being from here forward.
But don't overthink it.
Don't overthink the space that you need to be in or the setup and how it needs to look.
You basically want to be in a comfortable position.
You want to be upright so you can stay aware and awake during this five minute meditation.
And now close your eyes if they aren't already.
Press your sit bones down into your block or your blanket,
Whatever you're sitting on.
And then lengthen your spine up towards your ceiling or the sky if you're outside.
Be intentional with the physical foundation of this seat but don't overthink it.
Now just bring your awareness to your hands.
Notice where your fingers connect,
Where they touch.
Notice the space in between your palms.
And put all of your awareness,
All of your attention in your hands as an access to right now,
Right here.
Now let go of the notion that there's any right way to meditate.
Let go of the idea that you have to stop your thoughts in order to meditate successfully.
Consider the intention of meditation is to simply be aware and to notice your thoughts.
Not to shut them off or judge them or ignore them.
That will actually create more thoughts and more thinking.
But just notice like a cloud rolling through in the sky.
It's like,
Oh,
There's a cloud.
And it's not going to be here forever.
And so just notice it.
And I encourage you to even thank your thoughts.
Oh,
Like thank you thoughts.
It's like what our brain does is think.
So don't shun or shame.
Think and acknowledge.
And then loosen up any kind of grip on that thought and send it,
Just send it on its merry way.
And a thank you,
No thank you might work too.
When your focus wants to go somewhere else,
Just reground into focusing on your hands.
Let that be your access point.
Like your portal into deeper meditation.
We're either now here in each moment fully or we're nowhere,
Like a leaf in the wind.
It's kind of floating from one place to the next.
And now from your awareness,
From your attention of your hands,
Begin to focus on your breath.
And just simple breath.
You might take a couple big deep breaths.
Maybe a sigh,
A moan or a groan.
You might repeat to yourself,
Breath.
Or I'm breathing.
Mantras,
Repetitive statements can also be an anchor to keep us from our monkey brain into our now here brain.
Be one with your breath.
Now bring your palms together in prayer position right in front of you.
Position right in front of your sternum.
And sit up tall.
And we'll close with a united breath.
Breathe in through your nose.
And out through your mouth.
I honor you as I honor myself.
So that was approximately five minutes of full on meditation,
A little bit of setup.
And I recommend starting with just five minutes,
Just five minutes when you get up in the morning,
Maybe before you go to bed,
Maybe on your lunch break,
Like find a time in your day that will work with you where you can commit to it and then be successful because it's not like,
Yeah,
Don't get up at five in the morning if you usually get up at eight.
Like start with accessibility and then you can start really putting in more of a challenge.
So five minutes focus on one anchor,
Maybe two hands breath.
Set your timer or listen to this guided one again.
We all have five minutes to afford.
And if you don't have five minutes to sit and be with yourself,
Like I'd really ask yourself why you think you don't have five minutes.
And that completes this beginners meditation.
Thank you for joining me again.
My name is Susie and I will catch you on the next round of beginners meditation.
Have a wonderful day.
