Hello and welcome to our series titled Learning to Meditate,
A simple daily practice.
So over the next seven parts we're going to look at the fundamentals of meditation and how simple it is because people tend to make it overly complicated and it really doesn't need to be.
So in this short practice we're not trying to meditate in any special way,
We're just simply learning how to sit.
There's nothing to achieve here,
There's no special state to reach,
There's no way you're supposed to feel.
If you find mind feels busy or your body is restless or you're not sure whether you're doing this right,
That's completely normal.
The practice begins exactly where you are.
So find either a comfortable seat,
It can be on a chair,
It can be cross-legged on the floor or on a pillow,
Or you could even lie down but we suggest sitting initially because we have a tendency to fall asleep when we lie down.
So once you've found a comfortable seated position,
Then just soften into it.
Allow your spine to be naturally upright but not stiff.
Let your shoulders soften,
Let your hands rest easily.
If this is uncomfortable for you,
As I say,
You can do it lying down but remain awake.
Now,
Gently close your eyes or lower your gaze.
Take a moment to feel your body where it makes contact with the chair,
The cushion or the floor.
Notice the weight of your body being supported.
Notice that you don't have to hold yourself up.
The ground is already doing that for you.
Let your breathing be natural.
You don't need to change it,
You don't need to deepen it.
Just notice that it's happening.
Breathe in and breathe out.
As you sit or lie here,
You may notice thought,
Sound,
Sensations or emotions arising.
That's not a problem.
That's simply what a living mind does.
Just allow it to be without involvement,
Without trying to stop anything.
There's nothing to push away and there's nothing to follow.
If you notice your attention has wandered,
Just acknowledge that gently and return to simply the feeling of sitting here.
Sitting,
Breathing.
Over and over again.
Not as a correction,
Not as a mistake,
Just as a simple returning.
This is already meditation.
Just sitting.
Just breathing.
Just noticing what is present.
Let yourself rest in this simple awareness for a few moments.
I'm here with you,
Just rest.
Rest and be aware.
As we come to the end of this short practice,
Notice how you feel.
Not to judge it,
Just to recognize it.
Whether you feel calm or restless,
Clear or distracted,
You've done exactly what you needed to do.
You showed up and you sat.
That's how the path begins.
You can return back to this practice as often as you like,
Even just a few minutes per day.
Just starting to come back now.
And thank yourself for sitting.
The short practice is over.
Practice again tomorrow.
Short practice and enjoy the journey.
This is the start of something very big and has the potential to alter and change your life in such a positive manner.
Thank you once again for sitting with me.
Much love to you.
Yogi Phoenix
