Simple 3-Step Meditation Practice

This brief Jivamukti Yoga guided meditation is intended to offer a simple 3-step guide to the practice of sitting still. This meditation is simple and offers the opportunity to begin a meditation practice, and to come back to basics when it gets challenging to sit still.

Transcript

Hello,

My name is Claudia.

Welcome to the Jivamukti style meditation method.

This is a simple one,

Two,

Three step process to support you in your intention to develop a meditation practice.

So step one,

Choose your seat.

Sit comfortably,

Use a pillow,

A blanket,

Anything to help your spine become more elongated.

Sit up tall with a sense of dignity,

But not rigidity.

You can sit up against a wall.

Do everything to support your body,

Be comfortable,

Warm.

After you choose your seat,

Second step is be still.

Commit to your seat.

Meditation is not about enduring excruciating pain or discomfort.

But I invite you to relinquish any small needs that might arise.

This is the moment when your nose might start itching.

And you would have the urge to fumble around.

If you can commit to the seat that you chose and be still.

Third step is focus.

So focus your attention on your breath.

The natural rhythm of your breath.

Perhaps as your belly rises and falls.

On the inhale and the exhale.

You can also add a mantra for your focus.

On the inhale mentally repeat,

Let.

On the exhale mentally repeat,

Go.

Inhale,

Let.

Exhale,

Go.

Let,

Go.

Allowing for your normal breath to continue just as it is.

Allowing for any mental activity.

To be just as it is.

We're not trying to control the breath or the mind.

When we notice thought arising.

Our attention migrating.

To a sound in the room or anything else that is beyond the focus on the breath and the mantra.

Quietly.

Calmly.

Bring it back and continue repeating,

Let go.

If a thousand times your mind wanders away,

A thousand times you bring it back,

Let go.

This is the practice.

Inhale,

Let.

Exhale,

Go.

Continue your own practice as long as you want.

When you're done.

Quietly.

Pause for a second.

And slowly open your eyes.