This is an intro to unguided meditation.
I'll get you set up in the beginning and then you'll be released on your own for a few minutes of unguided meditation and then we'll come back together and close.
So sit or lie down comfortably and close your eyes.
We close our eyes to limit our sensory experience.
Now focus your attention on your breath.
Don't try to control it.
Just pick one point where you can easily observe it.
For example,
How your belly expands and contracts with each inhalation and exhalation.
Or how the air feels as it moves through the bottom of the nostril.
Every time you notice that your attention goes away,
Like you start thinking about something else,
Making a mental note to say to yourself,
Well,
That's just thinking and gently returning to observing your breath is the key.
Don't worry about losing your attention.
Think about it as repetitions when you're working out.
Each time your brain wanders away and you lose attention on the breath,
You realize that it happened.
You do one mental push up.
The more mental workouts you do,
The more mindful you'll be in your life.
You're completely set up for a meditation on your own.
I'll leave you here for three minutes.
And I'll wake you up when it's time.
You're completely set up for a meditation on your own.
You're completely set up for a meditation on your own.
And back to your body.
Take a couple deep breaths.
Bringing your presence back to this space,
Back to this moment and into your body.
You're just beginning your journey with meditation.
You'll want to come back to it consistently.
Just like any other instrument that you would work,
You would want to practice every day.
You don't need anything to meditate,
But it is helpful to have a guide at first to show you the different tools,
Techniques,
Patterns,
So that you can find what works for you best.
Truly,
Meditation is a training of being hyper aware.
You can practice it in many regular situations.
Some people actually prefer to meditate during mindful eating,
Doing laundry or walking and noticing everything.
Meditation is a gift of presence for your soul,
Your spirit,
Your mind and your body.
You are the only one who can show up for you day in,
Day out,
All the days left of your life.
Give yourself the harmony that tending to all these parts of you allows.
You are the only one who can show up for you day in,
Day out,
All the days left of your life.
