Beginners Meditation For Awareness

This track is for anyone who is convinced they cannot relax or meditate successfully. Gentle instructions address preparing for meditation, overcoming misconceptions about clearing the mind, and bringing awareness through breath awareness and feeling sensations through the body. In less than ten short minutes, this practice provides supportive dialogue that encourages even the busiest mind to realise they can successfully bring awareness even when the mind is busy.

Transcript

So this short relaxation is for total beginners for people who think they cannot relax and cannot Meditate or be mindful. It's a very short relaxation That's only 10 minutes, And I will guide you through so that you will actually see that you will be able to do this and that you are capable of relaxing and Maybe not clearing the mind, But calming the mind and focusing the mind So begin by finding a place that's comfortable for you Make the body as comfortable as you can straightening out your limbs Finding a place where your head can rest back Feeling the contact of your body with the surface and just noticing the support for your body and as we begin this meditation We're just going to Affirm to ourselves that we are practicing meditation and that as you follow my voice You are focusing and that it is totally normal for your mind to wander. It's totally normal To realize that you've missed Some of what's happened catch yourself having other thoughts That's the point of meditation is to start becoming aware and that awareness is the key So as you begin to meditate just begin by noticing your breath breathing in and out Notice if you can breathe in through the nose And out through the mouth and notice if you can lengthen the breath in or out Or maybe both Noticing as you're breathing But there's also movement in the body As you breathe you can feel the air Through your nose down your throat into your chest and stomach You can feel your chest and stomach Moving with the breath in and out Just taking a moment to notice that on your next inhalation and exhalation the movement and the feeling of breath through the body And just noticing what that's like When you breathe in and out when you notice your breath and the pattern of your breath and when you notice the movement in your body and the feeling of the air moving through your body as you breathe And continuing to follow through this meditation Affirming again that you are Following through you are participating you are succeeding Even if you've already caught yourself With your mind wandering You're coming back again noticing being aware of your thoughts being aware of any sensations now in the body as we notice again our body in contact with the surface noticing the head back of the head neck and shoulders Noticing any tension in the neck and shoulders notice if you can release any tension in the neck and shoulders as you breathe noticing the arms And the hands resting gently in the surface just noticing Your body and the contact of your back with the surface If there is contact Where do you feel that support? Where do you feel that contact with the surface? Noticing that awareness from the neck and shoulders all the way down through the whole back middle back Lower back all the way down to the base of the spine down to the pelvis and backside Just noticing that part of your body relaxing and releasing noticing if you're holding on to any tension and if any tension can be released and Then bringing your awareness to the front of the body to the neck in the throat chest upper abdominals navel lower abdominals whole front of the body relaxing and releasing Just noticing your awareness as you breathe noticing the movement in the body again as you breathe Letting this be a comfortable experience And again affirming that you're following through the meditation participating then following the awareness into the pelvis and Then into the legs top of the legs into the big muscles Backside of the legs Any contact that the legs have with surface just noticing the legs relaxing Noticing the knees and noticing if there's any tension in the knees or if the knees can even release and relax lower legs top back of the legs Noticing any contact with the surface Noticing your ankles and then your feet tops of the feet soles of the feet toes You notice any contact with the surface or just notice if those feet can relax a little bit more and Then just notice the whole body relaxed and at ease Just notice if you are aware once again Following my voice just noticing that awareness Just noticing if there was any place in your body that you thought felt Like there was any tension and see if you can go to that place and release any more tension simply through Allowing your breath to release that tension Nice and easy Feeling the whole body from head to toe relaxed and at ease Notice that you followed through this meditation And there's nothing else that you have to do And hopefully through this practice of doing something By doing nothing you've learned that you can focus your mind in this way Perhaps your body feels a little bit more at ease. Just noticing that sensation Noticing any sensations or any thoughts or images that came up for you during this relaxation and looking forward to Having you participate again. Well done