10-Day Meditation Challenge Artwork
Season 1 - Episode 9

Day 1: Find Your Seat

10 min - Practice


Welcome to Day 1. We find a comfortable seat and begin our challenge by observing the mind, the sensations in the body, and the breath.
What You'll Need: No props needed

About This Video


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Welcome to day one of 10, the meditation challenge. So excited to be sharing this with you. Let's dive right in. Finding a comfortable seat, soft gaze, or let the eyes close. Let's take a moment just to align the body.

So move your awareness down into your sit bones. If you'd like to rock a little forward and back to establish your equilibrium, you can play with that. And then from your foundation, feel a slight engagement through the belly so that your low back is supported and long. And then let your awareness travel up the length of your spine. Notice if you're collapsing or rounding anywhere and lengthen that.

And let that energy from the central channel of the spine lift all the way up through the crown of the head. Lift from the base of the skull, check that the head is balanced on the neck and not pitching forward. And then let the shoulders gently draw back and ease down. Let the brow and the eyes soften, let the jaw and the neck soften so that even with this tall, vibrant spine, there's some ease. Let your awareness gently move through the body.

And if you're holding anywhere unnecessarily, see if you can soften that a little. Gently establishing your seat. And then gently notice where your attention is, what's going on in the mind. And bring a lot of patience and compassion to that awareness. Just gently noticing without any judgment at all.

Begin to create a little distance between your awareness and your thoughts just by observing them, just by noticing. And let the awareness move through the body, becoming aware of any strong sensations there. Is anything tight or sore, weary or tired, maybe really vibrant, spacious, awake. Just noticing how the body feels again with a lot of patience, curiosity, kindness, no judgment, no better or worse. For now, we're just cultivating awareness.

Thank you. Thank you. Thank you. Thank you. Sustaining this awareness of the sensations in the body, if you haven't already, begin to include an awareness of your breath.

Don't have to do anything with the breath at all, simply observing each inhale and each exhale. Be curious about where that's landing in the body, you breathing down into the belly, up into the chest, somewhere in between, so breath kind of fluctuate, move around. We're interested in a completely effortless organic breath, so don't feel like you have to change or effort anything. It's really just about being curious about the quality of the breath, the pace of the breath, and letting your awareness connect with the breath. Thank you.

Just the inhale. And if the eyes are closed, gently let them open for work, you're off to a very strong start. I look forward to seeing you for practice number two, namaste.


3 people like this.
Your distilled, essential instruction juxtaposed with equal silence and your soothing presence allows the meditation to flower. This is wonderful stuff, Rosemary. Thanks so much.
Rosemary Garrison
You are so welcome, beautiful Lori. Thank you for sharing in it with me... and for your poetic, insightful feedback.
Janet L
1 person likes this.
Happy to do this... thank you!
Rosemary Garrison
Brava, Janet , for jumping in. Please let me know how it unfolds...
Glenford N
2 people like this.
Where did I go? Namaste
Rosemary Garrison
The best!!! Glenford
Beth F
1 person likes this.
Thank you Rosemary for all the preparation techniques and info. I'm glad to be starting the challenge today!
Lavette K
1 person likes this.
This was truly a rewarding experience for me. I have never been able to sit for meditation. It always seems like such a long time and I open my eyes to find that its been only a few minuets. this time passed quickly as I focused with your guidance. I could not believe that 10 minuets had passed and I actually wanted more time! Thank you so much for your guidance. I really had such a break through today!
Rosemary Garrison
You are welcome, Beth . Congratulations on starting the challenge. Let me know how it unfolds!
Rosemary Garrison
Lavette , this is remarkable. I am so happy to hear it. I often say it's not useful (perhaps even counter-productive) to begin meditating without guidance. (Our minds are often unkind when left unchecked or unguided.) If this instruction can help you access meditation more... and even enjoy it, I am thrilled! Keep me posted as you carry on.
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