Welcome to day 7 of your 14 day meditation challenge.
We're going to get started straight away.
So find your comfortable seat.
Rest your hands comfortably in your lap or on your legs.
And close down the eyes.
And begin by taking a few deeper breaths than normal.
In through the nose and then out through the mouth.
Gently shift your breathing.
Close your mouth again.
Breathe in and out through the nose.
Play with this breath for a few seconds.
Make yourself comfortable with it.
And as you settle in to the breath,
Notice how your mind feels today.
What thoughts arose when we started this meditation?
What expectations did you have?
Did you expect me to congratulate you on your seventh day?
Did you expect me to not pause that long?
Just noticing where your mind goes when you're not occupying it.
You can be immensely proud of yourself for taking 10 minutes over the past week to spend time with yourself and your thoughts.
That is an entire hour that you are observing who you really are in this moment.
Become aware of the thoughts that begin to arise in your mind.
Rather than trying to stop them,
Simply become aware of them.
I will now begin to describe the setting.
Allow your mind to jump immediately to those settings.
Let your mind be free.
Free to travel and not to become attached to any of the settings or images that may arise in your mind.
You are a traveler jumping from place to place in your mind.
Now we will begin.
An ocean.
A deep blue ocean.
A beach.
A beach with white sand.
A seagull flying over the sand.
Pelicans chasing over the waves.
The waves crashing on the beach.
The white sand.
The desert.
A cactus in the desert.
Blue sky.
Blue cloudless sky.
Birds singing.
A beautiful garden.
Lush green grass.
Stormy clouds.
A cold breeze.
The crack of thunder.
The dark sky illuminated in lightning.
A long dirty road stretching towards the horizon.
An olive tree.
A farmer.
A woman pulling water from a well.
Children playing in the distance.
A tall tree.
Blue sky.
Warm sun.
Mountains in the distance topped with snow at their peaks.
The sound of an owl.
The sound of crickets.
An old front porch.
A glass of cold lemonade.
A warm chair next to the fireplace.
A grey cat curled on a small rock.
An old woman sipping tea.
A rose garden in full bloom.
A hammock.
Cold dry concrete.
A church.
White puffy clouds.
A white dove.
Burning candle.
Flickering flame.
Burning candle.
Burning candle.
Burning candle.
Slowly begin to catch your thoughts.
And notice where your attention is.
And bring it back to your breath.
Gently begin to deepen it.
Bring your attention back into your body.
And slowly begin to move it.
Begin by wiggling your fingers and toes.
Take your attention into the space around you.
Notice the sounds in the room and beyond.
Take three deeper breaths than normal.
Breathing out so you can audibly hear the outward breath.
When you're ready open your eyes and sit quietly for a few moments.
You can be so proud of yourself for taking the time out of your day.
And finding out who you truly are in this moment.
I'll see you tomorrow.
Namaste.
