Part 3 Of 6 - The Fundamentals Of Meditation

Part 3 of The Fundamentals of meditation: A 6 session guided meditation program for real life - where you’re learning how to integrate the aspects of calmness, focused awareness, and an open attitude (which you’ll experience during meditation practice) into your everyday life.

This session is an introduction to feeling sensations in our bodies without judging them or attaching to them. Learning to accept the sensations as they are helps you connect with your body and brings you into the present moment.

Transcript

Welcome to the Bodhisoul Guided Meditation Sessions and Session 3 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 session is an introduction to feeling sensations in our bodies without judging or attaching to them.

Learning to accept the sensations as they are helps you to connect with your body and bring you into the present moment.

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 you're seated,

Relax your shoulders down and rest your palms on your thighs.

Let's make any final adjustments here to get comfortable.

And when you're ready,

Close your eyes and bring your awareness to your breath.

Start by inhaling deeply through your nose and exhaling out through your mouth with a sigh.

Again,

Inhaling deeply through your nose and exhaling out through your mouth with a sigh.

Allow your breath to come back to its natural rhythm now,

Not forcing or judging,

Just simply breathing.

Bring your awareness to where your body's making contact with the chair or the floor beneath you,

Simply feeling whatever sensation this may be.

It may be a sensation of heaviness or even discomfort.

Allow yourself to feel the sensation and then bring your awareness back to your breath.

Now notice any other sensations you may be feeling,

Maybe tingling or stiffness,

Hot or cold,

The air on your face or the sensation of your clothing touching your skin.

Again,

Allow yourself to feel the sensations and then gently bring your attention back to your breath.

Each time we can gently bring our attention back to our breath,

We strengthen our ability to stay in the present moment.

Start to bring your awareness back to your surroundings now and to the support beneath you.

To finish,

Take one last deep inhalation and exhalation.

And when you're ready,

Gently open your eyes.

Namaste.