Feeling caught in the whirlwind of your day-to-day? In this vlog, I invite you to join me in breaking free from the noise. Discover how accessible and adaptable meditation can be, as I guide you through a meditation practice that you can incorporate anywhere, at any time. It’s time to cultivate a calm, healthy mind, and reclaim your peace.”

Meditation does not have to be complicated. It’s more important for meditation to be portable than to be ritualistic

Are you finding it tough to be present and always worried about the next thing? Burnt out, exhausted, stressed? Let me offer the number one foundational shift to more peace in your life. Join me as we practice effective brain health through meditation.

Hello, I’m Carri Richard, and I guide people to work with their mind, to let go of what gets in the way of all of who you are, and the life that you’re here to live. I’ve helped hundreds of women and men clear away what stood in the way of their success. Transformation comes from small shifts, at the root. So let go of the fight, work with what you’ve been given, and step into all that is here for you.

So today we are going to work with the topic of meditation. This practice is so important that as far as a healthy mind, we have two sessions on this topic. There is a previous vlog that speaks all about meditation. And today we’re going to practice. So we’re going to keep it really simple.

Meditation does not have to be complicated. It’s more important for meditation to be portable than to be ritualistic.

Many people can see meditation as like a quiet space and a pillow and a candle and all these things are wonderful and can absolutely be part of your meditation practice. But I really want to encourage that meditation can be done on a plane, on a train, in a car, in a noisy city because it’s this repetition. We speak to our brains and our minds through repetition. 

So the ability to say, hey, you know what? I can do this meditation if I’m on a, if I’m on a trip, if I’m on vacation, if I have to wait in a doctor’s office early in the morning for, you know, my child, take my child to the doctor. Really, I encourage you to hold this idea loosely, and that you can meditate all the time. It is that repetition. 

Our minds are a big fat search engine. – that’s what our brains are.

And often, almost always in general, we’re searching outward. And this is that practice of learning to search inward. And what this does is it can calm the entire nervous system. It can give you, give you a break, and it actually, you can listen to the other vlog, where I talk about all the benefits of meditation.

So today we’re going to practice. So you can sit, just sit in a chair and take your hands and like, just place them on your knees, put your feet on the ground and sit up. Sit up fairly straight. What’s comfortable, whatever is comfortable for you. If you want to sit cross legged, that’s fine, but that really doesn’t shift your meditation.

The most important thing is that you can sit comfortably. Okay? So once you sit comfortably, I want you to just feel your feet on the floor, feel your hands on your knees, just feel your body where it sits.

I want you to take a couple breaths through your nose. We’re going to do this meditation, breathing through your nose. If you’re stuffed up, breathe through your mouth again. This isn’t, you’re not going to break your meditation. So just breathe through your nose.

It doesn’t have to be a deep or a forced breath, just a regular breath, just kind of bringing yourself into your body.

Now, just as difficulties are part of life, thoughts are part of meditation. So as the thoughts come, and they most always like they will, it’s the practice is to just let them go, not attach to them and follow them down the path. So there are some schools of thought that say that if you have a lot of thoughts and you just let them flow through without, you know, for example, oh, I didn’t call that person. Oh, well, I better call them. Maybe I’ll call them after this.

Blah, blah, blah. See how you kind of follow the dots? If you just let it go, you can call it thinking. You can just imagine that there’s a river in front of you and kind of place it on the leaf and let it flow down the river. You can just let it go, whatever works for you.

It’s this practice that actually is relieving some of the stress. So that’s it. That’s it. You’re going to sit quietly. So we’re going to practice for ten minutes.

The encouragement is that you can practice this a little bit longer each time, up to 20 minutes. But ten is magnificent. If you do this every day, ideally in the morning, first thing, especially before you get on your phone or listen to the news or any other inputs, first thing, and in the evening or midday, ideally, that’s going to really, you will see some major benefits from that. So I want you to close your eyes, relax, breathe through your nose, if you can, just regularly. And just last thing, as your eyes are closed, three rules of meditation.

I expect nothing, I be nothing, and I do nothing. And I’ll see you in ten minutes.

Okay. Don’t open your eyes yet. Just kind of come back to, you can feel your hands on your knees, kind of wiggle your fingers, wiggle your toes, feel your feet on the floor. And when you’re ready, just open your eyes slowly.

I hope this was comfortable, and if it wasn’t, I want to celebrate that you did it. So my encouragement is to do this for at least 30 days and see what happens. And that’s it for today. Again, if there is one practice really, this is exercise, this is like a workout for your mind. It really increases the health of your mind.

So may this serve you. And until next time.