Practice For Beginners

Learning to meditate can feel like a daunting task. The mind moves so fast that it is hard to imagine at first that we can calm and quiet its fluctuations. In this guided meditation, we will explore some core principles of practice, with the aim of introducing tools to help cultivate attention, awareness, and a greater sense of calm in mind and body.

The practice of meditation is a process, and this practice will help foster awareness of how to engage with a meditation practice on your own.

Transcript

Welcome.

Thank you for joining me for this introductory meditation.

Please find a comfortable seated position,

A place where you can be comfortable and undisturbed.

Take a moment as we settle into our practice today to notice what is coming up in your awareness.

Maybe thoughts in your mind or sensations in the body.

Maybe impressions coming in from your senses.

Just notice and let this awareness move through your consciousness in and out like waves on an ocean.

And as you settle into practice today,

You might notice a bit of jitteriness in the body.

Feel free to move around,

Adjust your position.

It can take a few moments for the energy in the body to settle.

You might notice thoughts in your mind or impressions coming in from your senses.

Notice what you notice.

Can you observe without judgment?

You don't need to change or alter anything.

Just noting what is showing up as we begin our practice today.

And if you haven't done so already,

Please close your eyes.

And in your own time,

Invite your awareness to rest with the breath,

The movement of prana and oxygen as it enters and exits your body,

Enlivening your tissues and cells.

And if you're new to meditation,

You'll very quickly likely notice that your attention is drawn to thoughts in your mind,

Information coming in from your senses,

Sensation in the body.

Just notice and gently refocus your attention back with the breath.

Mind wanders.

Notice and gently refocus back with the breath.

One of the most important principles of any meditation practice is the cultivation of our attention,

Our awareness.

And as we move through the rest of practice today,

That will be our focus.

So as the mind wanders and you notice,

Observe without judgment or attachment,

And gently refocus back with your breath.

Mind wanders.

Refocus back with your breath.

Breath is soft and gentle.

Jaw is soft.

Mind wanders.

Just notice.

Where's your attention being drawn?

And gently refocus back with the breath.

Mind wanders.

Gently refocus back with the breath.

Mind wanders.

Gently refocus back with the breath.

Taking three or four more breaths here.

Bring your awareness back into your room.

You can wiggle your fingers and your toes.

Flutter open your eyes and gently reenter your day.

Thank you for joining me for practice.

Namaste.