Welcome to day 6 of your 14 day meditation challenge.
I'm so happy to see you here again.
So happy to see that you start to establish mindfulness and meditation for yourself every single day.
It's hard in such a busy world.
So we start today by finding our comfortable seat.
Resting the hands on the legs or in the lap.
Closing down the eyes.
And then beginning to take a few deeper breaths than normal.
In through the nose.
And then out through the mouth so you can hear the outward breath.
Ahhhhhh Gently seal your lips again.
Come back to breathing in and out through your nose.
Playing with this breathing for a few moments to make sure that you are comfortable with it.
And then begin to follow your breath.
The inward breath followed by the outward breath.
And as your awareness is being pulled away,
Become aware of the thoughts that begin to rise in your mind.
Become aware of the thoughts that begin to rise in your mind.
Rather than trying to stop them,
Simply become aware of the thoughts that arise.
What is the nature of your next thought?
Is it a response to something that you are feeling?
Is it something about your meditation and what you are trying to do with it?
Is it a thought about the past or the future?
Bring all your attention to this thought.
And then notice when the next thought arises.
What is the nature of this thought?
Bring all your attention into the new thought that just came up in your mind.
Our aim is not to stop the thoughts.
It is to simply become aware of the thoughts that arise.
When your attention shifts to another thought,
Place all your attention here.
And then gently follow the breath again.
The inward inhalation followed by the outward exhalation.
When you notice that your attention has shifted away from the breath,
Gently move it back to the breath.
Begin to follow your breath again.
Using it as an anchor to continuously bring your attention back to.
And then notice when you notice that your attention has shifted away from the breath,
Each time you become aware of not having your attention on the breath,
Gently pull it back,
Bring it back to the gentle inhale and exhale.
And then notice when you notice that your attention has shifted away from the breath,
Wherever you are,
Notice where your attention is.
Bring it back to your breathing.
Gently begin to deepen the breath.
Then take your attention into the space around you.
Feel your butt sitting on the ground,
Making your way into all four corners of this room.
Noticing the sounds within the room.
Then noticing the sounds outside the room.
Bring your awareness back into your body.
And gently and slowly begin to move it.
Wiggle your fingers and toes and take three deeper than normal breaths in through the nose and out through the mouth.
And when you're ready,
Gently open your eyes,
Sit quietly for a few seconds,
Look around you,
Become aware of the space around you,
The room and the furniture that is in the room.
Contemplate your experience.
Thanking yourself for taking the time.
See you tomorrow.
Namaste.
