Med-8-tation

Want to give meditating a shot but don't know where to begin? Let's make it simple...

1. Eliminate Excuses (go to the bathroom, get a drink of water, put on comfy clothes. drape a blanket over you...)

2. Sacred Space (find a space that feels special & sit yourself down, your seat does not need to look any particular way, the most important thing is that it is comfortable so that the body is not distracting the mind)

3. Close Eyes (if it causes tension or anxiety simply set you gaze on one particular point, perhaps the flame of a candle)

4. Connect Energies (Shift the body in any way it is asking to moved as an invitation to releasing surface tension and then systematically align the body connecting the 2 oppsosing energies, your roots and your lift. Feel for your sitting bones (the 2 pointy bones in your bottom that connect you to the earth, you may need to wiggle around or move some flesh out of the way to feel firm connection), tuck the tailbone, lengthen the spin, draw shoulders back and down, elongate the neck and lift skyward through the crown of the head)

5. Soften (invite a sense of softening throughout the entire physical body and mind especially in the face and the belly)

6. 3 Cleansing Breaths (deep inhales through the nose followed by sighing exhales through the mouth)

7. Receiving Breath (simple guide your present awareness to the effortless breath that moves in and out of your body beyond your control)

8. Permission (give yourself permission to receive and connect to the universal current in stillness)