Hello,
Welcome to today's morning meditation with me,
I'm Vicki from Equinimity Yoga.
Now we're going to just take a simple 10 minute meditation today.
And there are a couple of things before we start that I'd just like you to check on.
So first things first,
Let's allow for ourselves to find our sitting bones,
Those bony parts in our bottom,
And allow them to feel rested down.
Now we don't have to sit cross-legged,
We can sit in a chair,
We can sit with legs outstretched,
Any way that you feel like sitting,
You can sit.
So it's entirely up to you what feels good.
And we're not going to allow ourselves to slouch.
What we want to do is we want to have a relatively long spine,
But if you feel that that's a bit too much effort,
You can always lean back against a wall,
But as long as you're still feeling long in the spine and you're not allowing that slouch to happen.
Next thing I'm going to talk about is our hands.
So hands can rest palms down,
Palms up,
Whatever feels good.
There is a mudra,
So a hand gesture that we can take,
Which is having our right palm laying face up in our left palm,
And then gently allowing the thumbs to touch.
That is Dhyana Mudra,
And it's very traditional for meditation.
So let's allow for ourselves to find that comfortable seat.
So we want to allow for the legs to be comfortable,
We want the spine to be comfortable,
Shoulders can be nice and relaxed,
And let's keep our chin level with the floor,
So we're not allowing head to bow.
And from here,
Just allowing yourself to start to settle into that position,
Making any adjustments,
Any fidgets that you need to do,
And then allowing the eyes to either close or lowering your gaze down to the earth.
And if we're closing the eyes,
Just allow them to softly close,
We're not going to squeeze them tight.
And let's start to just gently allow ourselves to bring our awareness to our breath.
Let's take the inhales and exhales in and out through our nose,
If that's possible for us today,
And start to bring your awareness to the sensation of the breath at the entrance of your nostrils,
As the breath enters the body,
And then noticing the sense of the breath that it leaves the body.
Just a natural breath,
We don't have to change the rhythm or the depth of the breath,
But just noticing the inhales and the exhales.
This is a very,
Very simple form of meditation,
But sometimes the simpler is the better.
We have our breath with us all the time,
So this is a really nice meditation to be able to take.
So let's just stay with that focus of the breath at the nostrils,
Noticing the sensation as we inhale,
And the sensation as we exhale.
Maybe the temperature of the breath is different,
Maybe we get a sense of a difference within the body as we inhale and exhale.
So let's allow that awareness to rest with the breath.
Now,
Resting the awareness that the nostrils isn't for you,
You may want to rest your awareness with that breath somewhere else in the body,
Maybe the sensation of the inflation and deflation of the lungs.
Maybe allowing yourself to silently,
As you inhale,
Say,
I am inhaling,
And as you exhale,
Say,
I am exhaling.
So however you choose to observe that breath,
Just allow for that awareness to rest with the inhales and the exhales.
If the mind starts to want to go elsewhere,
And that's only natural,
Just gently guide it back to that focus of the breath.
Staying with that breath,
Those inhales and exhales.
And as we stay with that breath,
Just knowing that that is the only thing we need to be aware of in our mind right now.
Remembering if the mind has wandered,
Guiding it back to that sensation of your breath as it enters and leaves your body.
Staying with that breath for a few more moments.
Just allowing that awareness to rest with the breath.
And then just gently allowing for that focus on the breath to fade.
And maybe let the mind go free for a moment,
Go to where it wants to go,
But let's not pay attention to where it's going to.
Just let it go there without taking too much awareness of where it's going.
And if we had the eyes closed,
You may want to just gently blink them open.
And we've completed our practice today.
Namaste.
I do hope you enjoyed it.
If you did,
Then please do leave a comment.
And thank you so much for joining me.
