5-Day Meditation Challenge Artwork
Season 1 - Episode 8

Day 2: Notice the Sensations

5 min - Practice


Welcome to Day 2. Find a comfortable seat. Become aware of the sensations in the body and the movement of the breath.
What You'll Need: No props needed

About This Video


Read Full Transcript

Welcome to day two of five, finding your comfortable seat, any variation. If you're still exploring, please feel free to do so. And then a soft gaze or close the eyes. Bring your awareness down again into your seat and settle through the sit bones, tall through the spine, head neutral in the neck and spine and shoulders soft down the back. Becoming aware of your breath and again a gentle awareness of where the mind is, what is holding your thoughts and simply allowing that, no need to resist it, fight it in any way, letting the mind do what it does and then choosing to move your awareness away from the thoughts to the sensations of the body.

You may notice some areas of tension or soreness, maybe even fatigue. Just meeting it all with a lot of space, a lot of curiosity and compassion, simply cultivating awareness of what's going on inside. And even when you notice the awareness has drifted back to a particularly interesting line of thought, just let it pass again with no judgment at all. Just notice, release and return the awareness to the body and the rise and fall of the breath. Watching the inhales, watching the exhales.

And letting everything else pass by. And if the eyes are closed, gently let them open, again, beautiful work and see you for day three. Namaste. Namaste.


Terry C
1 person likes this.
so far I like the meditation
Rosemary Garrison
SO happy to hear this. Keep me posted if you continue... how it feels and what develops.
Susan J
1 person likes this.
My mind just refuses to be silent. Any suggestions?
Rosemary Garrison
Susan, I understand. You are not alone. In my experience, the mind is almost never silent. If I experience even a half a moment of stillness, I am amazed. The thing is... you are still meditating. You are still receiving the benefits. You can use the tools (counting or naming the breath, mantras, mala beads, etc) that we cover in this and the 10 minute challenge. They help immensely. However, remember that even with the tools, the mind will spin. The practice is simply staying with it, observing the noise... and watching the breath.
Glenford N
1 person likes this.
Hi Rosemary. I like your advice about not fighting the thoughts to treat them with kindness, compassion and move on. I was able to focus on subtle sensations in my neck. Namaste
Rosemary Garrison
I'm happy if this helped, Glenford . There is something so subtle and so powerful about "being with" what arises... rather than judging it or resisting it. So sweet that you discovered this.
Stacie C
1 person likes this.
This was wonderful! Is it okay to use visualization during meditation? Like focusing on the colors of the chakras, etc? Or is that still considered to be "thoughts?"
Rosemary Garrison
Very good question. It's not "wrong," but it's not this style of meditation. We are practicing to cultivate a quiet, empty mind... following only the breath. Visualizations, etc are another form of content or activity in the mind- which we are aiming to release. Keep me posted on how it's developing.
Stacie C
2 people like this.
Okay perfect, thank you Rosemary Garrison ! This helps me know which direction I'm going :D
Glenford N
2 people like this.
Really enjoying this  meditation practice which I combine with Sarah Beston's 20 minute yoga flows for the perfect start to my day. I feel connected with my inner divinity and ready to face the day with compassion and love. Thanks Rosemary. Namaste 
1-10 of 15

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.

Footer Yoga Anytime Logo

Just Show Up

Over 2,900 yoga and meditation practices to bring you Home.

15-Day Free Trial