When we start our meditation journey,
We often think that the goal is to silence the mind.
And so when we find that thoughts keep popping up,
We can become frustrated and easily give up before we've really begun.
But instead of setting off with the goal of silencing our thoughts,
We should instead work to become aware of them,
To become a witness to them.
And instead of trying to resist thoughts,
Simply recognise when they occur,
Which they do and they will.
And this allows us to detach from them.
And with practice we start to be able to view our inner processes with a sense of abstraction and objectivity,
Rather than simply being in them and subject to them.
And we can then use the power of intention to focus our attention somewhere else,
On our breathing for example.
And over time,
With practice,
We can find that those uncontrolled thoughts get quieter and have less of a hold on us.
So we'll start this meditation by getting comfortable.
Take a seat on a cushion or a chair.
You want to be upright and relaxed,
But not so relaxed that you'll fall asleep.
Settling in,
Take a moment to find the right posture for you.
And when you're ready,
Gently close your eyes and we'll begin.
So we'll start by taking some deep breaths in through the nose with a small pause and then out through the mouth.
So breathing in,
And out.
Breathing in,
And out.
As you breathe in,
Notice what it feels like as your body expands and stiffens.
And then as you breathe out,
Investigate that sensation of release.
Try to consider that relaxation as the breath leaves you,
As a kind of letting go,
A feeling of surrender,
Of forgiveness,
Of opening up and of calm.
We'll do this three or four more times.
And now just resume your normal breathing in and out through the nose.
And as you return to your normal breathing routine,
Your normal breathing rhythm,
Try to feel the breath.
Place your awareness where you notice it the most.
It might be in your nostrils or in the rise and fall of your chest or belly.
It might be the sound of the breath as it comes in and goes out.
Does it feel cold as you breathe in and warm as you breathe out?
Spend a moment to find that place,
To notice where you feel it the most.
And for the next minute or so,
Just put your attention in that spot and really explore the sensations of what that feels like.
Now that you've found that place where you can observe your breath,
Remember it.
This is going to be your anchor point,
The place you'll come back to when you notice your attention drift off to some other thoughts or sensations or noises.
And before we really begin to align with our breath,
We're going to take a moment to scan through the body to find any tension that might be hiding and to let it go.
I like to start all my meditations with a body scan like this and we'll begin at the top of the head.
So just bring your attention to the top of your head and then slowly,
Slowly bring it down.
We're going to examine what each part of our body feels like,
The temperature of your skin and the air on it,
What your clothes feel like.
Is there any tingling or any other sensations?
Bring your attention now down to your forehead and temples.
Are you frowning or holding tension there?
If so,
Just take a moment to relax that area.
Now moving down to your eyes,
Just relax and release any tension that might be there.
Down to your cheeks and your nose.
And if you find some tension,
Just take a moment to relax,
Let it go.
Now down to your mouth,
How does your tongue feel?
What about your jaw?
Are you clenching your teeth?
And what about the back of your head,
Near the base of your skull?
Can you relax that area as well?
Coming down now to your neck,
Feel free to roll your head from side to side,
Backwards and forwards.
Let it relax and the tension subside.
Down to your shoulders now,
Just let them relax and fall away from your ears.
Now slowly work your way down your arms,
Just releasing and letting go.
To your elbows,
Your forearms,
Wrists and hands.
Let your hands and fingers soften and release any tension that you are holding there.
Now bring your attention back up to the top of your chest and start to scan down through your torso.
What does it feel like?
What sensations are there?
Whenever you feel tension,
Take a moment to recognise it and release it.
Moving down to your solar plexus.
Now down to your belly,
What does it feel like there?
Can you feel your clothes on your belly?
Now bring your attention down to your hips and your pelvis.
Relax,
Letting go.
Are you holding any tension in the top of your legs?
In your thighs,
Explore how they feel.
What are the sensations of temperature,
Of touch?
Inside and outside.
Down to your knees,
Wherever you find tension,
Just let it go.
Now down to the bottom of your legs,
To your calves and shins,
Just release and let go.
Your ankles,
Letting go.
Through the top of your feet,
How do they feel?
The soles of your feet,
Releasing,
Letting go,
Letting go.
Now your toes,
Relax them completely,
Stretch them if you need to,
Just let any tension drift away.
And now,
Take a deep breath in.
Return your breathing to its natural rhythm,
In and out through the nose.
Bring your attention back to that anchor point where you feel the breath the most.
With each breath in and each breath out,
Letting go,
Letting go.
Focus on your breath,
Letting go.
And when you find that your mind has drifted off to thoughts or to sounds or some physical sensation,
Which it will,
Just gently acknowledge it and bring it back to your breath.
Just keep your focus on your breath as it comes in and goes out.
If you find that your attention has drifted off to thoughts or if you've been distracted by sounds or sensations and feelings,
Just bring it back to the breath as you breathe in and out,
Letting go.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And if your mind has wandered,
That's no problem at all,
Just gently acknowledge the thoughts and bring your attention back to your breathing.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And when you find that your mind has drifted off to thoughts or other distractions,
Just gently acknowledge it and bring it back to the breath.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Take a deep breath in and out through the nose.
And now,
Just take a moment to bring your attention back to your body.
To your fingers and your toes.
Just feel free to stretch them a little.
Wake them up a little.
Bring them back to life.
Stretch your back.
Relax your neck.
And when you're ready,
Open your eyes.
