Meditation For Beginners

Meditation for beginners. After some grounding exercises, this meditation walks you through two different types of meditation techniques. No prior experience with meditation is needed. Also, there are no requirements on how you should sit, or how you should attempt this meditation.

Transcript

Find a comfortable seated position.

For the purpose of this meditation,

You can sit any way you want.

Just make sure you're as comfortable as you can be.

You don't want any discomfort in your body to distract your mind.

Try to sit with a straight back and spine as much as you can.

This will help with your meditation and your focus.

You can imagine your spine to be a coat stand.

Straight and tall and your body can fall around it like a coat on a coat stand.

Let's start with a few deep breaths.

Take a deep inhale at the top of your breath.

Hold your breath for three counts and then exhale slowly.

Do this two more times in your own time and then come back to normal breath.

Come back to normal natural breath now.

In through your nose,

Out through your nose.

You can also close your eyes now if they're open.

Sometimes we don't realize and notice the small discomforts we may have across our body.

So let's go through our body.

Checking each and every part of our body one by one to ensure we're as comfortable as can be.

Start with your head.

Checking each part and muscle for any tightness.

Your forehead,

Your eyes,

Your cheeks,

Your lips,

Your whole head.

Make sure each part is as comfortable as can be.

Try to make sure there's no tightness,

No discomfort.

Wherever you notice any tightness,

Try to relax that area.

Moving down to your neck,

Your shoulders,

Your upper arms,

Your elbows,

Lower arm,

Your wrists,

Your hands.

Coming back up to your chest,

Your upper back,

Your abdomen,

Your lower back,

Your pelvis,

Your thighs,

Your knees,

Your lower legs,

Feet.

Take a few moments to make sure your whole body is relaxed.

It's relaxed.

Now take a moment to observe your brain.

How is your brain doing?

Is it calm?

Is it busy?

Are there a lot of thoughts going on in your head?

Remember,

You are not your thoughts.

You are the consciousness observing your thoughts.

Try to stay in that seat of consciousness.

Try to stay above your thoughts.

Your brain is doing what it's supposed to do.

It is supposed to think.

But remember,

You are not your brain.

You are not your thoughts.

Talk to your brain.

Talk to it like you talk to a child.

Tell your brain,

Thank you brain for everything you have done for me and for everything you do for me every day.

But for the next few minutes,

Dear brain,

Let's just relax.

It's time to take a break for a bit.

Everything can wait for the next 30 minutes,

Dear brain.

After that,

Go back to your thinking.

Set this intention to relax,

To forget about everything external,

To stay within,

To stay in the seat of consciousness.

Tell your brain about your intention.

Let your brains buy in into this intention.

For the next 30 minutes,

Let's try to calm and relax our brain down.

Let the brain use minimal energy.

Don't think,

Just observe,

Just feel.

Thinking takes you to the past or the future.

Observing,

Feeling sensations on your body keep you in the present moment.

That's where you want to be.

Present moment.

Listen to my voice Listen to my voice passively.

Don't think about what I'm saying.

Don't dwell on what I'm saying.

Listen to the music in the background.

Don't dwell on it.

The music out as soon as it gets in.

Don't dwell on any note because dwelling means you're back in the world of the mind.

Feel the sensations on your body.

The air,

Heat,

Cold,

Itches,

Pain.

There are always sensations on your body,

But don't dwell on anyone's sensation because dwelling means you're back in the world of the mind.

Every moment brings a new sensation on your body,

A new musical note to hear.

Stay with the moment.

Stay with the moment.

Don't think,

Just feel.

Just observe your body.

Just observe the sensations on your body.

Stay in the present moment.

The brain will wander.

That's what it's supposed to do.

The brain wanders like a little child.

Gently caress it back to the present moment.

To stay in the present moment.

The brain will wander.

That's what the brain is built for.

To think,

Constantly be at work.

So let's give the brain something to do.

To keep it occupied in the present moment.

Let's give it something to do so that it doesn't wander in the thoughts of the past or the future.

And what better task to give the brain to focus on the breath.

Breath is within us.

It's always there.

It's always in the present moment.

It doesn't depend on or need anything.

So let's give the brain something to do.

Move your focus to your breath.

Let your attention be on your breath.

This attention and focus should take minimal energy.

It should not take any exertion.

Notice that every time you breathe in,

When your lungs are full,

There is a moment of pause before you start exhaling.

Focus on that top of the breath.

Don't try to control it.

Just breathe normally,

Naturally.

But keep your attention on the top of your breath.

Notice the same happens when you exhale.

The bottom of the breath,

There is a short pause before you start inhaling again.

Now focus on the top of the breath,

The bottom of the breath.

In this moment,

Nothing else matters.

Just your breath.

Top of the breath,

Bottom of the breath.

Everything else go.

Are you still aware and conscious of your breath?

Has the brain taken over again?

If it has,

Gently remind it.

This is the time to rest and focus and go back to playing in an hour.

Let's stay in control.

Let's stay in that seat of consciousness.

Keep your attention on the top of the breath,

The bottom of the breath.

If the brain loses focus,

Gently remind it to come back to your breath.

You are not your thoughts.

Try to stay a level above your thoughts.

Try to stay in conscious control.

Just keep observing your breath.

The top of the breath,

The bottom of the breath.

Observing your breath as it is.

Try to change it.

Try to force it.

Let's try something different to keep the brain occupied.

Still staying with the breath,

Focus on your nostrils.

On the edge of your nostrils.

Try to feel your breath.

Touch your nostrils as it goes in,

As it comes out.

Take the torch,

The flashlight of your consciousness,

Of your awareness,

And focus it just on your nostrils.

Nothing else matters right now.

Just your breath,

Touching your nostrils.

If you can't feel the breath,

Touch your nostrils.

Take a few deep breaths and breathe out hard.

When you breathe out hard,

You will feel the air hitting the nostrils.

Then come back to normal,

Natural breath and focus on the same point where you felt the breath touch your nostrils.

If you keep focusing inevitably,

You will feel the touch of the breath.

Keep your brain focused on the sensation on your nostrils.

Are you still focused on your nostrils?

Can you feel the sensation of your breath on your nostrils?

Get out of the world of the brain.

Stay in the world of the body and sensations.

Stay focused.

Stay in the present moment.

Your breath is in the present moment.

Thoughts are not.

Slowly bring your consciousness and awareness back to the whole of your body and your awareness to the whole room you're in.

Open up your ears to what's going on on earth.

Slowly and whenever you feel ready,

Open your eyes.

Thank yourself for taking this time out for yourself.

Thank your brain for its support and cooperation.

I thank you for your presence.

Reviews

Thank you for your calm, loving and clear voice, you carried me very gently through this meditation. Thank you for reminding me of all of this. Yes, the brain is there to think and it is helpful to focus, I am very happy that I found you.