Hello and welcome to this beginners meditation.
My name is Aaron Stone and I am very happy to be guiding you.
If you are new to meditation I'd like to share with you a technique that changed everything for me and should be nice and easy to learn.
So let's get started.
Please,
If you can,
Sit upright for this meditation with a straight back,
Chin tucked in so your head is tilted slightly towards the floor.
Lightly close your eyes,
Relax your jaw,
Relax your neck,
Drop your shoulders,
Relax your arms,
Take a slow deep breath.
Notice as the breath fills your lungs up with air and now release all the air through your mouth.
This very act of breathing mindfully can set your mind spinning,
But don't worry just be gentle with yourself and bring your attention back to your breathing in your own way.
Don't fight it,
It is what it is.
Take another deep breath in through your nose and out through your mouth.
Take a few of these nice deep mindful breaths,
Then once you start to feel even slightly more relaxed,
Just let your breathing settle back into its natural rhythm.
Relax into your natural rhythm of breathing.
Now if you can,
I'd like you to please breathe only through your nose,
In through your nose,
And out through your nose.
And as you breathe,
I'd like to draw attention to the sensation of breath at the end of your nostrils and your upper lip.
If your mind wanders off into thought,
That's okay,
That's what the mind does.
Let the thoughts come and go like clouds floating by on a sunny day.
Keep your attention on the feeling of breath.
Gently bring your attention back to the focal point at the tip of your nose and the middle of your top lip.
Gently bring your attention back to the end of your nose.
Breathing in through your nose,
Breathing out through your nose.
Now start to bring yourself back to the space you are in,
Still keeping your eyes closed,
Hearing the sounds around you,
Feeling the floor beneath you.
Now checking in with yourself.
Notice how you feel.
Do you feel any difference from when you started the meditation?
Now when you feel ready,
Gently open your eyes.
