Okay,
Welcome everybody.
Welcome to our fifth session in this series,
Learning to Meditate,
A Simple Daily Practice.
In this practice,
We're going to explore the difference between trying to meditate and practicing to meditate.
A lot of people get this mixed up,
Right?
So we're just going to soften the effort and stop trying and just start practicing.
You already know this,
And it will become clearer as we go through the practice.
So I want you to now just basically utilize what you already know.
In other words,
You know how to do this,
You know how to sit,
You know how to lie down,
You know how to breathe.
You don't need to try to do any of those things,
You just need to let it happen for you.
And practice being calm because you know how to do this.
When we're new to something,
We try,
We experiment,
We make effort,
We try to get it right.
But once we understand what to do,
We don't keep trying,
We simply practice what it is that we do.
And through practice,
We become more practiced,
You don't get perfect.
You become more practiced until you become a master or whatever it is that you're practicing.
Meditation works exactly the same way.
Many people keep trying to meditate as if they need to force something to happen.
But once you understand the basics,
You know it's no longer about trying,
It's simply a practice.
Today we'll explore what it feels like to stop trying and simply practice being present.
So find a comfortable seat or lying on the ground or on your bed.
Find something supportive for you and allow your posture to be relaxed.
Let the body settle in naturally.
Gently close your eyes,
Lower your gaze or lower your gaze.
Begin by noticing the feeling of the body just sitting here,
Breathing,
Being supported.
There's nothing special you need to do.
Notice if there's a sense of trying in the mind.
Trying to concentrate,
Trying to be calm,
Trying to get somewhere.
Trying to stop the thoughts.
If you notice that,
See if you can recognize it for what it is.
Effort that's not necessary and no longer needed.
Just see if you can recognize that now that this is occurring for you.
Settling down and letting go of the trying.
You already know what to do.
You know how to sit.
You know how to notice the breath.
You know how to return when attention wanders.
We've covered all of these points.
So now you practice.
Allow awareness to rest lightly with the breath or with the feeling in your body.
And when the mind wanders,
Notice that and gently return.
No force,
No strain.
That's practicing.
Just noticing that for a moment now.
Each time you return,
You're reinforcing the skill.
Just as you would with any other practice.
Becoming more practiced.
If you catch yourself trying again,
Simply notice that and let go.
Let go.
Stop trying.
Start practicing.
Let awareness be steady but easy.
Let the breath breathe itself.
Let the body sit itself or lie itself.
Remain here for a few moments,
Practicing in this simple way.
Notice what it feels like when effort shifts from trying to practicing.
Meditation isn't something you force your way into.
It's something you learn through repetition and familiarity.
You try until you understand,
Then you practice.
You can bring this understanding into everything you do.
On the mat,
In daily life and in moments of challenge.
So starting to come back now.
Coming back now,
Breathing deeply into the body.
Wiggling the fingers and the toes.
Coming all the way back.
All the way back.
Coming all the way back.
And in our next session,
Opening awareness,
We'll explore how awareness can open beyond a single point of focus.
Once again,
Thank you ever so much for practicing with me.
If you know somebody else that would like to get the benefits out of learning this beautiful way of meditating,
Then please pass this on,
Share.
Like me,
If that's good as well.
Follow me and we can do this together.
From my heart to yours,
Much love,
Yogi Phoenix.
