Welcome to the Beginner Meditation Series.
This is the first of six meditations which will build upon each other to help bring you to a daily habit of 30 minutes of meditation.
Sitting,
Reclined,
Or lying down in a good posture,
Begin by checking in with your breath.
Do not try to change your breath just yet.
Simply become aware of its quality.
Is it fast or slow,
Deep or shallow?
Once you have made a note of the quality of your breath,
Begin to intentionally draw the air in through the nostrils all the way down to the pit of the belly,
Allowing the lower lungs to fill before topping off your upper lungs.
And when your lungs can hold no more air,
Exhale slowly,
Allowing the air to pass through your mouth cavity where you should find the lips closed and the jaw and tongue relaxed before the air exits your nostrils.
The relaxation in the jaw and the tongue flows down the digestive tract to the pelvic floor and then emanates from there,
Radiating outward from your torso into the limbs,
All the way out to the fingers,
All the way down to the toes,
All the way up to the tip of the scalp.
Like ripples in a pool,
The waves of relaxation pass over you with each breath.
Continuing with your relaxed breathing in this way,
You can begin to count your breath either by counting both inhalation and exhalation as one or by counting the inhalation as one and the exhalation as two and so on.
Either way,
Count only up to ten.
When you reach ten,
Begin again at one.
If at any time you realize you counted past ten or you forget how you got to the number you're on,
Begin again.
Now continue to count your breath.
You you you you you you you you you you you you you you you
