Welcome to the Bodhi Soul Guided Meditation Sessions and Session 4 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 observing our thoughts and learning to allow them to be present without judgment or attachment,
Not trying to eliminate them.
With practice,
We learn the impermanent and fleeting nature of our thoughts by gently redirecting our attention back to our breath over and over again,
Bringing us back to the present moment and not getting caught up in them.
Let's begin by finding a comfortable position,
Either seated or lying down,
One where you're alert yet relaxed.
With 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 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 with a sigh.
Now allow your breath to come back to its natural rhythm,
Not forcing or judging,
But simply breathing.
As you breathe,
Bring your awareness to your mind and notice your thoughts as they come and go.
Now imagine that your thoughts are clouds in the sky.
Simply observe them and allow them to pass by.
When your mind wanders,
Gently bring your awareness back to your breath,
Remembering that each time we 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,
To the support beneath you.
To finish,
Let's take one last deep inhalation and exhalation.
And when you're ready,
Gently opening your eyes.
Namaste.
