Welcome to the Bodhisoul Guided Meditation Sessions and Session 1 of the Fundamentals of Meditation,
A six-week meditation program for real life where you'll be learning how to integrate the aspects of calmness,
Focused awareness,
And an open attitude into your everyday life.
This first session is an introduction to connecting with your breath.
Let's begin by finding a comfortable position,
Either seated or lying down.
One where you're alert yet relaxed.
If lying down,
Allow your arms to be away from your body and your feet to fall open to each side.
If seated,
Relax your shoulders down and rest your palms on your thighs.
Let's make any final adjustments to get comfortable,
And when you're ready,
Close in your eyes and bring your awareness to your breath.
Start by taking a few deep inhalations in through your nose and exhalations out through your mouth.
Again,
Inhaling deeply through your nose and exhaling out through your mouth.
Now allow your breath to come back to its natural rhythm,
Not forcing or judging,
Just simply breathing.
Notice your breath as it moves in and out of your nostrils.
Notice how you breathe without even having to think about it.
Bring your awareness to the rest of your body now.
Feel your body breathing.
Do you notice the subtle rise and fall of your belly as you breathe?
Perhaps your chest moving on the inhalations and exhalations?
Focus on where you feel your breath most in your body.
When your mind wanders,
Bring your awareness back to your breath and back to the place where you feel it most in your body.
Bring your awareness back now to the surroundings,
The sounds,
The seat or the spot where you're lying down.
To finish,
Just take one last deep inhalation and exhalation.
When you're ready,
Gently open your eyes.
Namaste.
