March Meditation - Day #11

Meditating Yogis,

STOP whatever you are doing right now.  Come to complete stillness.  Close your eyes and take 3 long slow breaths, following the exhales down….down….down.

Instant meditation!

 

Time for a new technique.  Starting tomorrow we will begin to work with counting the breaths:

·         Begin by settling into your seat – both physically and emotionally.  Bring yourself right here, noticing the space around you.

·         Find your alignment by rooting down with your tailbone and sit bones to lengthen and stack the spine.  Chin is level, shoulders dropped and crown of the head reaching. 

·         Take a slow scan of the body starting with the crown and moving all the way down to the feet checking for areas of holding – common culprits being the jaw, shoulders, hands, belly and feet.   If you find any place of tension, bring your mind there and ask it to relax. 

·         Tune into your breath.  Watching the rise of the inhale and fall of the exhale.   Relax into the rhythm of the breath, allowing your exhales to be complete.

·         Once you feel settled begin to count your rounds of breath – starting with 50 and counting backward.

·         One inhale and exhale would be 50.  The next inhale and exhale would be 49……..and so on

·         When your mind wanders, as soon as you notice, bring your focus back to the breath and begin with the last number that you remember.

·         Once you have reached 0 simply relax into the quiet.

We will use this technique for the next week. 

Intimate with my breath,

SARAH