A guided meditation to start a 21-day challenge. You'll sit upright, take three deep breaths, then watch your breath without controlling it. When thoughts come, notice them like clouds passing and gently return to breathing.
Welcome to the 21 Days Meditation Challenge. So we are in Day 1. Today we will focus on foundation of all the mindfulness practice, being present in the moment without any judgment. I want you to find a comfortable position, either on a chair or sitting down. Ensure that your back is straight and relaxed. I want you to gently close your eyes, lower your gaze, and lower your, your gaze. Simply start observing your breaths. Let's begin to take 3 deep breathings. Breathe in and breathe out. So every time you're breathing in, feel that your chest and abdominal expands. Every time you exhale, release all the tensions that might be holding you. Inhale. And exhale. Inhale the calmness and clarity, and exhale, let go of all the stress and distractions. One more deep breath in. Inhale and exhale. You're feeling more and more relaxed and centered every time you breathe in and breathe out. Now let your breathing return to the normal rhythm. Simply observe the breath as it enters and leaves your body. And no need to control or change your breathing. Just notice the sensations of your breath when it moves in and moves out. As we sit here, Thoughts will naturally arise. That's absolutely okay. Mindfulness is not about clearing the mind of thoughts. It's all about observing them without any judgment. Imagine your thoughts are like clouds passing through the sky. Some light, some dark, all transient. Simply observe them. Come and go, always return your focus back to your breath. Breathe in and breathe out. If you find your mind is wandering, gently acknowledge where it went, then kindly bring back your attention back to your breath. Keep breathing in and breathing out. Just focus on your breath. See that how air is going through your nostrils and reaching to your lungs, and see how your chest and stomach is expanding while you're breathing in. And see how, while breathing out, air is going out of your mouth. See what is the temperature of your breath. See how your chest and stomach is contracting. Just pay attention to your breath. Now I want you to appreciate yourself for taking this time to be present, and I want you to slowly bring back your attention back to the room. Wiggle your toes, wiggle your fingers in your own time, in your own pace. Rub your hands, feel the warmness on your hands. When you're ready, in your own time, in your own pace, Gently open up your eyes. Thank you for joining for the day 1 with our mindfulness meditation journey. Remember, mindfulness is a practice. Each moment is a new opportunity to be present. So focus on taking and prioritizing you being in a present state. And if you're still new to our channel, please click on the subscribe button. And keep typing in the comment section how did you feel day 1 of the meditation, and look forward to see what was your feelings after going through this meditation. Take care, love you all, see you tomorrow. Bye-bye.
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