Today we're going to focus on the three phases of meditation.
Getting our own attention,
Reclaiming our attention as many times as necessary,
And finally directing our attention.
So let's begin by getting our own attention,
Eyes closed,
Chin parallel to the floor,
Comfortable seated meditation posture,
Breathe in through the nose for a count of four on the inhale.
One,
Two,
Three,
Four.
Hold for seven if you can.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Big exhale through the mouth for eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In for four.
Now hold for seven.
Six,
Seven,
Exhale for eight.
Just slow it all down through the mouth.
Exhale.
Release everything you don't need.
Seven,
Eight.
One last time,
In for four.
Hold for seven.
Feel everything deepening,
Feel your presence deepening.
Exhale for eight through the mouth.
On the next inhale,
Settle into the rhythm of the breath.
Steady breaths in and out through the nose.
Letting each breath widen the spaces between thoughts,
Between cells in your body,
Between bones and joints.
Just letting each breath intentionally create space.
Allowing the breath to draw in the waves of this ocean.
On the exhale,
Release,
Pushing everything back out to sea.
And as any thoughts or emotions arise,
Just calmly releasing them with the breath.
With no judgment.
As you bring the focus back to the breath.
As you bring the breath back to you.
This little exercise of dropping the thoughts and bringing the focus back reminds us who's in control.
These subtle gaps between thoughts,
Between action and reaction.
These are what we need to expand each day.
So enjoy the practice.
The thought hooks us.
We release it.
Back to sea.
Bringing awareness back to the breath.
As many times as necessary.
And in this new place of stillness,
Let's hold a vision for just a second of what we want to create today.
What are we willing to ask for?
What are we willing to say yes to?
What are we willing to say no to?
What are we willing to say yes to?
