Welcome to day nine.
Find your comfortable seat and as you settle in positioning your hands sitting upright closing down your eyes remind yourself of how proud you can be for taking that time.
And we begin by taking a few deeper breaths than normal in through the nose and then out through the mouth.
Now shift your breathing so it is in through the nose and back out through the nose.
Gently bring your awareness to the position of your feet.
The connection that your feet are making with the ground.
Focus all of your awareness on your feet.
The heels,
The top of the feet,
The bottom of the feet,
The knife edge of the feet,
The arch of the feet,
The knuckles of the feet and the ten toes.
Then let go and bring you attention to the connection that you buttocks are making with the ground.
Focus all your awareness on that connection that your butt is making with the ground.
How the pressure is distributed between left and right.
And then let go and bring your awareness into your hands and how the hands are resting in your lap or on your legs.
Focus all of your awareness on the connection that your hands are making with your lap or your legs.
Feel how pressure is distributed between the wrist side of the palms,
The outside of the palms,
The inside of the palms,
The knuckles of the fingers,
Individual joints of the fingers,
The connection that your fingertips are making.
That connection,
A warm one or cold one.
Is it a heavy or light one?
And then let go and bring your attention into your body.
Start to scan through the body,
Starting at your feet,
Moving up through the entire length of the body.
Stop at any point that attracts your attention and focus all your awareness on this point.
It might be your knees,
Hips,
Your chest or your stomach,
Your shoulders or elbows.
Maybe you want to go back to the feet or the hands or the butt.
Or maybe you want to bring your awareness all the way to the top of your head.
Whatever you're focusing on,
Start to let it go and bring your attention into the space around you.
Focus on any sounds,
Smells or sensations that you're drawn to.
Focus all your awareness into those sounds,
Smells or even feelings.
Are they loud?
Are they quiet?
Are they intense?
Are they soft?
Are they warm?
Are they cold?
Try to name what you perceive.
Are they enjoying the experience?
Be the observer of what is going on around you.
You you you you wherever you notice where your attention is and bring it back into your body.
Breathing in and out.
Gently deepening the inhale and extending the exhale.
Bring your attention 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.
Start to put names onto them.
Begin by taking three deeper breaths than normal.
Breathing out so you can audibly hear the outward breath.
Ah ah And when you're ready,
Open your eyes and sit quietly for a few moments.
Contemplate on the experience that you had.
I'm so proud of you for the work that you put into yourself and that you slowly start to learn how to meditate under any circumstances.
Sometimes we have to sit with emotions.
Sometimes we have to listen to what is going on around us.
And by being able to come to yourself under all circumstances,
You learn how your own mind works and you learn what you need under different circumstances.
So I'm immensely proud of you and I'll see you tomorrow.
Namaste.
