Hello my friend and welcome to this simple beginner's meditation.
I know learning how to meditate can seem intimidating sometimes so I wanted to make a short simple supported meditation to walk you through the basic steps and to encourage you to rip off the band-aid and just start exploring this practice.
So the first part of meditating is to find a comfortable position.
This can look however you feel comfortable.
It can be seated in a chair with your feet flat on the ground.
It could be seated on the floor with your legs crossed or maybe with your back up against the wall.
Or it could be lying down supported by the floor,
A bed or a couch.
Just find a position that will allow you to relax deeply.
Now take a second to get the wiggles out.
Shift your body.
Wiggle your fingers.
Move your head back and forth stretching your neck.
And together we're going to take a deep breath in and exhale stilling your body.
We're going to spend the next few minutes together simply breathing and being present to this moment.
I'm going to be leaving quite a bit of silent space where you can practice being present and I will continue to guide you back to your breath.
But the most important thing to remember is it is natural for your mind to want to wander.
It's going to jump from thought to thought.
We often call this monkey mind,
Like a monkey moving from vine to vine,
Thought to thought.
And our only responsibility is to notice that thought,
Give it recognition and ask it to gently go away,
Leave me be and a wee focus back on our breath,
Which helps us move back into this moment and into our bodies.
So together let's take a deep breath in through our nose,
Exhale through our mouths.
Another intentional breath through our nose and release.
If it helps you stay grounded,
You're welcome to continue that deep breathing pattern or if it feels more comfortable to you,
You can return back to your natural breathing rhythm.
Remembering that whenever your mind wanders,
You'll find steadiness and the moment back in your breath.
Breathe in and exhale.
We are here in this moment.
Breathe in and release.
Continue focusing on your breath.
Deep breath in and exhale.
You're still here in this moment.
If your mind has wandered,
Take this opportunity to come back to your breath,
Back to your center and refocus on being present in this moment.
Breathe in and out.
A gentle reminder to come back to your breath if your mind has wandered.
Breathe in and out.
I read a book once that explained your thoughts during meditation as imagine you're at a party with tons of people there.
You have people that keep approaching you,
Who you like,
They're pleasant enough but you simply just don't feel like engaging in this moment for whatever reason.
So you're not rude but you finish up the conversation and you politely excuse yourself.
That's a powerful way to think about our thoughts during meditation.
The person you want to spend the most time with in this moment is your breath.
So all the other people at the party,
The other thoughts,
Be polite to them,
Round out the conversation and then simply excuse yourself and get back to the person or your breath that you want to spend your time with.
So another breath in and release.
You're doing great.
I'm gonna let you go here for a few more minutes.
Remember as your mind wanders,
Simply look for the comfort of your breath to bring you back to this moment.
Deep breath in and release.
You did it.
You sat in a meditation for about 10 minutes.
We live in a world that overwhelms our senses at all times.
We're constantly hearing and seeing and even tasting throughout our day.
It is so rare that we give our minds and our bodies the opportunity to sit in stillness,
To sit with itself and to just be in the moment.
To practice doing absolutely nothing,
Which in reality is doing everything.
I look forward to seeing you back here as you continue to expand your meditation practice.
Take your time awakening from this moment.
Slowly moving your fingers,
Wiggling your toes,
Shifting your head from side to side.
Once again,
This time awakening the neck.
And when you feel ready,
Open your eyes and continue with the rest of your day.
I see you.
I love you.
Until next time.
