A short stand alone introduction to meditation. Includes a 30 second breath anchoring section.
Middle Aged (35-54)
Irish, Irish Eastern (Leinster, Dublin)
Note: Transcripts are generated using speech recognition software and may contain errors.
start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze. Begin by taking several long, slow, deep breaths, breathing and fully and exhaling folly. Breathe in through your nose and out through your nose or your mouth. Allow your breath to find its own natural rhythm. Bring your full attention to noticing each and breath as it enters your nostrils. Travels down into your lungs on causes your belly to expand unnoticed each at breath. As your belly contracts and air moves up through the lungs back up through the nostrils or the murder. Invite your full attention to flow with each breath. Notice how the inhale might be different from the exhale as you turn more deeply inward as you turned more deeply and word begin to let go off all the noises around, you simply breathe as you breathe, not striving to change anything about your breath. Observe and accept your experience. If your mind wanders to thoughts, plans or problems, simply notice your mind is wandering. Watch the bullets as it enters your awareness as neutrally as possible. Now we will enter into our 30 seconds of silence, allowing you to focus on your breathing, inhaling and exhaling, inhaling and exhaling as you come to the end of this practise, begin to move your fingers or your toes, rotate your wrists, sit up fully in your chair and take a deep energising breath in. Give gratitude to yourself for taking this time to set your day off. Exhale fully, letting go of any tension and carry this full, calm, focused awareness into your day.