- Get comfortable. Close your eyes and gently allow the upper lip to rest on the lower lip.
- Breathe long, even breaths in and out of your nose.
- Now imagine a mirror at the tip of your nose. On your next exhale, pretend you’re fogging up the mirror.
- Imagine that same mirror at the base of your throat. When you feel comfortable with exhale, move to the inhale, start to imagine that you’re fogging up the mirror at the base of your throat.
Start with five minutes and work up to ten or fifteen minutes.
Record onto Voice Memos if it helps to listen instead of reading.
USE: For calming the mind
Questions to reflect on…
Have you noticed any shifts in your comfort with meditating since starting?
Was today easy or challenging?