Okay, hi everybody, we're gonna talk about sitting meditation here, sitting meditations for their palm sets are short, you're only gonna do it for five minutes, I'm going to teach you one meditation right now, this is enough for the beginner level, you will do this meditation at a bare minimum of once a week. You can, of course, do it a little bit more, you know, added in a couple times per week. But right now, if you can get just once a week, that gives you a good start. Later on, when you hit more of the intermediate level, and you head towards the advanced levels, you're going to add in more meditation, you're going to meditate more often, when you get to the much more advanced levels. You're going to meditate. Like I meditate twice a day, you know, 10 I tend to meditate in the morning.

I tend to meditate again in the evening, but that's me. Everybody can figure out their own schedule their own way to do it. Right now just meditate, you know, at least once a week, there are different ways to sit, you can sit on a chair, you can sit in a cushion and get one of the round meditation cushions can sit on the edge of a bed, sit on your sofa, whatever. If you sit like that, what you do is you're gonna put your feet flat. So if you're sitting like in a chair, he will sit on the edge of the chair, which put both feet flat on the floor, back straight, your pelvic bone is going to be slightly tilted, chin back just slightly and shoulders rounded, you're going to be relaxed, you'll have only enough tension in your body as to what you need to hold the posture.

All of your breathing will be from the lower abdomen. Okay, what makes these meditations so special is that each one has a special breathing pattern with it. The breathing pattern will trigger the CI and help you tap into ci very quickly. Again, the meditations done for five minutes and what you do do is when you do the breath pattern that's included in your total time of five minutes. So the first meditation going to show you, your hands are going to be like this. They're just open left hand, right hand sits on top, you can lightly touch your thumbs or come close to it or whatnot.

The breathing pattern is going to be at 7050. You're going to do three breaths To begin, and three breaths at the end. So let me explain what all of that means. When you sit down, get comfortable in your meditation, get your hand posture. You're going to take three breaths, these are just normal brass. These breaths are meant to help you quiet your mind.

Clear the thoughts from your mind and whatnot. They're going to help you focus. You know, put your attention on the breath going in and out. to kind of get you in the mood to meditate. They kind of set the tone So they're very important. Breathing, excuse me, will unite body and mind.

And so that's kind of what you're doing right away as you start to begin to unite your body and mind. When your body and mind are united, you will have a strong spirit when body and mind are not united. And that means that your thoughts are scrambled running off in one way, and your physical body's doing something else. You're not matching up. Your energy gets scattered means your spirit is weak. You don't want to be like that.

You want to have strong body, strong mind, strong spirit, strong mind and body means the body and mind are united. Okay, breathing pattern. three breaths to begin. Three normal breath just breathe in and out. You can hold the breath for like there's a slight pause when you breathe in and breathe out slight pause but it's just a natural timing that knows nothing said. Breathing is going to be percentage after that.

It's at 70 Excuse me, there's a lot of stuff in the air here, there. It's in farm fields that are spraying stuff here by me. Okay, three breaths to begin at 7050. Meditate for five minutes, then three breaths to come out of it. You'll do the meditations with your eyes closed. Learn them with your eyes open, but then later on, do them with your eyes closed.

Okay, so take three normal breaths. And then after your three normal brush, you're going to take a full breath, you'll let 80% out. That means you're going to keep 20% in your body. Then you'll take a full breath from that point, and then let it all out. Then you're going to take a full breath. Let's 70% out.

Take a full breath. Let it all out. Take a full breath, and let 50% out. Take a full breath. Let it all out. You're gonna meditate for the remaining time.

Five minutes. At the end of your five minutes, we'll just take three normal bras. And at that time you can relax your hand posture, open your eyes and kind of come out of the meditation gracefully. The three breasts leads you into the meditation and the three ending breasts take you out of the meditation. When you meditate, just try to have a quiet place to meditate. And, you know, just give yourself a little bit of room or a little bit space.

And sometimes you have to take space in your life to be able to do the meditation. In other words, you just kind of make it your quiet time, turn off the cell phones, push things back, go to your quiet place, meaning you might have a spot in the gardener. somewhere that you want to go and sit and meditate. You can do these meditations sitting on a park bench, whatever. Okay, so I'm going to back up and demonstrate the meditation. I'm going to be sitting in a cross legged position.

You don't have to do that. You can sit at like in a chair. Remember both feet will be flat The floor when you do that, or you can sit using a meditation bench meditation Venice where you're kind of squatting but you're sitting on the bench at the same time. They sell those and that's fine too. Okay, my hand position is going to be like this. Right when I do it, I'm gonna back up here.

Okay, that clearly was not five minutes, I sped that up a little bit. You can time yourself, put a little clock down, maybe a little timer, whatever. Set your cell phone alarm or something like that just be, you can go longer than five minutes if you like, but five minutes is the minimum time that you'd like to go at the beginning stages. Again, you can do this meditation once per week, at the advanced levels, you're going to do that more. So like, it'll just add in more and more meditation as you go. Okay, thank you.