In the following meditation you'll learn just a few easy steps on how to sit quietly and to start a daily meditation practice that makes you feel good,
That allows you to grow,
Become more aware,
Most of all connect to that spiritual aspect of who you are.
It's important during your meditation practice to make sure that you're comfortable.
Part of the journey of meditation is becoming aware of your physical body,
How your physical body talks to you during the practice.
But there's no need to torture yourself and be really uncomfortable during your meditation.
So make sure that you sit on a pillow or you rest your back against the wall,
You sit on a chair,
You don't necessarily have to sit with your legs crossed if that's uncomfortable for you.
Find what feels right for you and sit in a comfortable position.
Keep your back straight,
So straighten your back,
Relax your shoulders,
Relax your jaw.
This allows any of the energy flowing through your body and any of the energy coming from an outside source to travel down the spine or travel up and out of the spine easily.
So straighten the spine,
Relax your shoulders down away from your ears,
Rest your hands on your lap or you can put your hands on your knees.
Check which feels comfortable for you.
Then when everything feels right close your eyes.
When you close your eyes in your meditation practice allow it to be a signal to the brain that says it's time for me to meditate,
It's time for me to go inside and to connect to that vast wide open space in my mind.
Start to see through your eyes even though they're closed so stare into that big dark space in front of you,
That space in the middle of your forehead and rest your eyes in a comfortable position that may be focused straight forward or focused slightly up towards the sky or down as if you were staring down at your lap even though you have your eyes closed.
To start your practice focus on your breath.
Your breath in meditation is like your best friend,
It's like going home when you've been somewhere traveling and you get that feeling when you walk through the door and you're home in a place where people love you.
That's your breath.
Your breath is your anchor,
A place what you can come back to to regain focus.
The mind is never going to stop thinking.
The object of your meditation is not to get complete silence in the mind,
It's impossible but with practice,
Daily practice,
You can start to slow down those thoughts in your mind.
Slow them down and make no attachment to them.
I like to teach that they're like waves of the ocean,
Your thoughts come in,
They go back out,
Come in,
They go back out constantly during meditation.
It's your job in silent meditation to make no attachment to those thoughts.
If you find yourself riding on a wave as if you're surfing,
Following one thought to the next thought to the next thought and before you know it you've made a whole shopping list,
Then you know you've lost focus.
You want to see the thought,
Acknowledge it and then allow it to go back to the ocean.
Know riding the waves.
Be an observer of your mind and the thoughts that come to your mind.
As you observe you start to become more aware and as you become more aware you start to know yourself and when you know yourself then you in turn know others as we're all connected,
We're all one in a sense.
Every aspect of you,
You could probably find in another person.
So the more that you know and love and accept all of your aspects,
The more you will know and love and accept everyone else's,
Everyone else's differences will seem acceptable,
Familiar because you'll recognize them as aspects of yourself.
Meditation is a gift,
It's a challenge,
It can be difficult,
Frustrating,
Irritating but it can also be breathtaking,
Enlightening and very,
Very beautiful.
I recommend that you take each day as it comes,
Each experience whether it feels negative or positive as a learning on the journey of your daily meditation practice.
So today let's meditate together.
Check all of your parts,
Check your eyes are comfortable,
Your jaw is relaxed,
Your shoulders are relaxed,
Your spine is nice and straight,
Your hands are relaxing in your lap,
Everything's good,
Start to focus on your breath.
Notice the sensations that you feel in your body caused by your breathing.
Notice what happens to your body when you breathe in,
When you breathe out.
Put all of your focus and attention onto your breath,
The sensations,
The feelings,
The length of your breath.
This focus on your breath pulls focus away from the chitter-chatter in your mind,
Starts to allow you to relax and slow down naturally.
Just breathe,
Breathe in and breathe out.
You can use a count with your breath for a very simple,
Easy meditation.
Breathe in for a count of four,
Hold your breath for a count of four and then breathe out for a count of four,
Hold for four and breathe in once again.
Use that count and your breath and just do that for five minutes every morning if that's what you're capable of right now.
Over time your meditation practice will lengthen and you'll be able to sit longer,
You'll be able to stay comfortable but take your time,
Don't judge yourself if you can only sit for two minutes and don't praise yourself if you can sit for two hours.
It really isn't important,
What's important is what you get from your meditation practice.
For the rest of our time together just focus on your breath and sit,
Observe your thoughts for as long as you can,
For as long as what feels comfortable for you.
Enjoy it.
Namaste my friend.
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