TDC - Meditation 1
Developing a single pointed focus to quieten the busy mind. This is the first meditation of the 30-Day Challenge - #1 of 4 meditations in total that are gradually longer and less guided. The challenge is to complete this meditation every second day for week 1 (as a minimum). You can listen more often, or move on to #2 meditation sooner if that suits you. This meditation is guided and 15 minutes long once you get going.
Transcript
Welcome to Meditation 1 of the 30 Day Program.
This first meditation will be simple and easy to follow and about 15 to 20 minutes in length.
So the first thing to do is get in a comfortable position.
So find yourself sitting in a relaxed position.
Now that can be in a chair or it can be on the floor,
Perhaps leaning up against a wall.
And there are a couple of things to aim for here.
The first is try to have your back as straight as you can.
Not rigid but just comfortably straight.
As that helps with breathing and staying awake.
The second thing is to make sure you have a nice solid base.
You don't want to feel you can topple over but you have a nice solid base.
You might look for three points of connection with the floor.
Maybe it is your feet on the floor and sitting on the chair.
Or maybe it is your bum on the floor and your knees on the floor.
Whatever it might be,
Look for three points of connection.
Checking in that you are totally comfortable and then begin to close your eyes.
As you close your eyes just do a scan of the body.
Just make sure you are totally comfortable.
Anything that might want to be moved or scratched,
Do it now.
So that you will be able to sit in a totally relaxed comfortable position for the next 15 minutes.
And now in the next breath take a big breath in.
And as you breathe out allow the shoulders to fall away from the ears.
Sinking towards the floor.
Another big breath in.
And this time allowing a little sigh to escape the lips as you relax.
That's right.
Again another big breath in.
And again allowing that sigh,
That moan to escape the lips.
As you let all of that stuff out and you relax.
That's right.
Now allowing your breathing to return to normal.
And place your awareness on the space above your top lip.
And notice the flow of breath.
Notice as you breathe in there is a movement of air over the top lip.
And then as you breathe out there is also a movement of air over the top lip.
Just focus on that space for the next 5 breaths.
Being aware of the movement of air.
Adding to that awareness now.
The temperature of the air flow.
So noticing that as you breathe in the air flowing over the top lip leaves a cool sensation.
And as you breathe out the air is warmer.
Cool on the way in.
Warm on the way out.
As you continue to be aware of the flow of breath over the top lip.
Noticing it is cool on the way in.
And warm on the way out.
Also become aware of the contraction and expansion of the abdomen.
Notice that on the inhale the abdomen expands.
And on the exhale the abdomen contracts.
So that now you are simultaneously aware of the movement of air over the top lip.
The change in temperature as the breath goes in.
And then out.
And the expansion and contraction of the abdomen.
So for the next 7 breaths focus all of your awareness on those 3 aspects.
And if any thoughts should come along that is ok.
Just acknowledge them and let them go.
Like clouds in the sky floating by.
And if you find yourself following a thought that is ok too.
When you notice.
Just gently choose to return to the meditation.
Following the breath.
And the contraction and expansion of the abdomen.
Now letting that go.
Letting all of that go.
Noticing the impact so far of this single minded focus.
On the body.
On the breath.
And on the mind.
Now follow my voice.
To begin to become aware of various parts of your body.
Focusing all of your intention on each part of the body as I mention it.
So now placing all of your awareness.
All of your awareness on your right big toe.
Now on the first toe,
Second toe,
Third toe,
Little toe.
Becoming aware of all the toes on the right.
Now the sole of the foot,
The heel,
The top of the foot,
The ankle,
The Achilles.
Now the whole right foot.
Become simultaneously aware of the whole right foot.
Now the shin,
The calf,
The knee,
Top of the thigh,
The back of the thigh,
The right groin,
Right hip,
Right buttock,
The whole right leg.
Become simultaneously aware of the whole right leg.
Release that and place all of your awareness on your left big toe.
Your left big toe.
First toe,
Second toe,
Third toe,
Little toe on the left.
All the toes on the left.
Sole of the foot,
The heel,
The top of the foot,
The ankle,
The Achilles,
The whole left foot.
Both feet.
Left shin,
Left calf,
Left knee,
Top of the left thigh,
Back of the left thigh,
The groin,
The buttock,
The hip,
The whole left leg.
Both legs.
Become simultaneously aware of both legs.
Moving your awareness now to the right thumb.
The right thumb.
First finger,
Second finger,
Third finger,
Little finger,
All the fingers on the right.
Palm of the hand,
The back of the hand,
The wrist,
The whole right hand,
The forearm,
The elbow,
The upper arm,
The armpit,
The right shoulder,
The whole right arm.
Left thumb.
First finger,
Second finger,
Third finger,
Little finger on the left,
All of the fingers on the left.
The palm of the left hand,
The back of the left hand,
The left wrist,
Both hands.
Become simultaneously aware of both hands.
Left forearm,
Left elbow,
Upper arm,
Left shoulder,
Left armpit,
The whole left arm,
Both arms.
Both arms and both legs.
Taking awareness now to the groin area.
Moving up to the lower abdomen,
Kidneys,
Liver,
Moving up,
Intestines and stomach.
The ribs,
The chest,
The lungs,
The heart,
Right collarbone,
Left collarbone.
Right shoulder,
Left shoulder,
Moving down the back,
Right shoulder blade,
Left shoulder blade,
Moving down the spine,
Mid back,
Lower back.
Back of the ribs,
The hips,
The back,
The whole torso.
Become simultaneously aware of the whole torso.
Whole torso and arms.
Become aware of the entire body below the neck.
Moving your awareness now to the base of the throat,
The esophagus,
Neck,
Cervical spine,
Lower jaw,
Lips,
Teeth,
Gums,
Floor of the mouth,
Roof of the mouth,
Tongue,
Nose and nostrils.
Cheeks,
Eyes,
Eyeballs,
Eyelids,
Eye sockets,
Eyebrows,
Forehead,
Temples,
Ears,
Scalp,
Hair,
Brain.
The entire head.
Become aware of the entire head.
Head and torso.
Head,
Torso and arms.
The entire body.
Become aware of the entire body.
Stay simultaneously aware of the entire body.
And now relax.
Let all of that go.
Allow yourself to just sit and breathe.
In and out.
Focusing on the flow of air over the top lip.
And any thoughts that come along,
Allow them to just slide by.
Just like a cloud.
Letting them go.
Breathing in and out.
Relax.
Now beginning to come back.
Noticing the breath flowing in through the nose,
Then the sinuses,
Down into the lungs.
Coming out in reverse order.
Just following the breath.
Becoming aware now of any sounds that are off in the distance.
Notice what sounds you can hear off in the distance.
Bringing your awareness closer now to the sounds that are in the building,
Nearer to you.
Moving from sound to sound.
And now bringing your awareness even closer still to the sounds just around you.
Those that are close.
Becoming aware of the sound of your own breath and the body.
Noticing now with a shirt or clothing rests on your shoulders.
Notice where your feet are touching the floor.
Becoming aware of what your hands are doing.
What they're touching.
Notice the movement of air around your face.
As you come all the way back,
Begin to move the fingers just gently.
Maybe wiggle the toes and the fingers together.
And bringing movement back gently into the body.
You begin to come all the way back.
You might want to start with a little bit of a stretch.
As you bring that peace all the way back into your day.
And when you're coming back,
When you come all the way back,
It's time to open your eyes and welcome back.
