Hi,
Good day to you.
My name is Denzel and this meditation is for complete beginners.
The reason why most of us meditate is to bring calm and peace and protection to ourselves.
Maybe we're suffering from anxiety,
Maybe we've had a bad day.
So this meditation is about just settling down.
There are no goals,
There is nothing to be achieved because if you have a goal then you will work towards it.
This is not a place for goals.
There are a few rules to a meditation which I will take you through over the next few minutes.
But before that I'll explain the connection between the breath and the mind.
So when we're angry or anxious or fearful,
We tend to breathe faster.
Anytime that way like that.
So if we control our breath and slow it down a little bit,
We also tend to slow our mind down.
The breath controls the mind.
So if you slow down your breath,
You automatically slow down your mind.
And that's what we'll be doing for the next few minutes.
Slowing down our breath.
So I want you to sit in a comfortable position.
If you can sit cross-legged on a mat or a carpet,
Brilliant.
If you can't,
Sit on a chair.
Keep your feet firmly planted on the ground.
Don't cross your legs.
Smile.
Close your eyes and sit straight.
As straight as possible.
You can take the rest of a cushion or a wall or a chair support,
Whatever you're comfortable with.
But just get comfortable.
Close your eyes and breathe.
Breathe in and breathe out.
And as you breathe in,
Stop all that you have been thinking about in this day so far.
Just drop it.
All the thoughts of the past or the future,
Say drop.
Drop.
And now just focus on the tip of your nostrils as you breathe in and breathe out.
Feeling the air going into your body.
Each breath,
A breath of life.
And as long as we have breath,
We have life.
So you're inviting your breath in to give you life.
As you breathe in,
Feel the air enter your body.
And as you breathe out,
Feel the air leave your body.
Thoughts will come as you breathe in and breathe out.
Just watch them.
Don't react.
Don't act.
Just watch them.
So you might have a thought of,
Say,
The water is running in a tap.
Doesn't matter.
Or your boss said something to you today that irritated you.
Don't react.
Just watch.
And slowly as you breathe in and breathe out,
Your breath will slow down.
And it will become deeper and deeper and deeper.
I'm going to play some music for you.
All you do is just breathe in and breathe out.
Breathing in nice and deep,
Slowly letting go of your breath.
The gift of life enters us every second.
And then we let go of life.
Let go of anxiety and stress.
And then we breathe in again.
Breathing in gently and breathing out.
Taking that fresh air in.
Fresh life.
And now let's just bring a smile to our lips.
This is a smile from your heart.
Happiness that you're a little calmer,
A little more calm,
A little at peace.
Breathing in nice and deep and then slowly,
Slowly,
Slowly letting it go.
That's life.
That's the force that drives us.
That's simple.
And slowly we bring ourselves back to this time and space,
To the now.
Signaling the end of a meditation.
Happy that we can come back to this space at any time we wish.
So slowly,
Whenever you're comfortable,
Rub your palms together and then place them on your eyes and then gently drop your hands to your knees again and open your eyes with a smile.
Thank you for listening to this meditation.
Thank you for being with me.
God bless you all and keep you in peace and happiness and calm.
And please,
If you haven't followed me,
Please do so.
Thank you again.
Love and light surround you always.
