Meditation Made Easy

Part guided and part unguided, so you can experience both in one meditation. This is the "meditation-only" (without teaching) from my other Meditation Made Easy post. Enjoy!

Transcript

Meditation made easy.

With regard to your physical body you just want to be as comfortable as you can in a seated position.

Usually that means feet on the floor and have your elbows bent so that your shoulders are relaxed which helps relax your head and neck.

Then please close your eyes and as you close your eyes consciously shift your awareness away from an external focus to an internal focus so that you're gently closing your outer senses a little bit and you're opening up your internal senses.

It's helpful at the beginning to take several long slow deep breaths really exaggerated breathing,

Noisy breathing like you're yawning or sighing,

Breathing all the way down to your toes.

And when you've had a chance to repeat several of these noisy exaggerated breaths you can allow your breathing to return to a more natural rhythm where you're breathing in through your nose and out through your nose.

Then if you would allow your awareness to be at the rim of your nostrils and with your awareness there at the rim of your nostrils notice the sensation as you breathe.

Notice the movement of the air and notice the difference in sensation between the inhale and the exhale.

You may also notice how the air comes into your nostrils kind of cool on the outside and then immediately warms as it enters your nostrils.

And the next time you inhale track and trace and follow that air as it travels through your sinuses down the trachea of the windpipe into the lungs feeling the expansion of your lungs on the inhalation,

Feeling the expansion of your ribcage,

And then just allowing the breath to release and noticing the contraction of your lungs and your ribs.

And just allow yourself to notice what's going on inside your body every time you breathe.

Is there movement in your upper chest as you breathe?

And if so,

How much movement can you feel in your upper chest?

And what about your abdomen?

Is there movement happening in the belly area as you breathe?

And if so,

How much movement can you feel in that part of your body?

Can you feel the air as it passes along the back of your throat?

And if so,

Notice the difference in sensation at the back of your throat between the inhale and the exhale.

And if you notice any places of tightness or tension in your body,

You can direct your breathing into those places from the inside out and it can help to break up some of that coagulated energy.

And then we'll take a moment to visualize the Sun.

Radiant and bright in a crystal clear blue brilliant sky.

And the Sun is beaming down its golden rays of light.

And you are bathing in that light.

You can feel the warmth on your face and the top of your head.

And it feels so good.

And the next time you inhale,

Breathe in this golden light,

Breathing it into your system so that you're filling yourself with light.

And you can see it.

You can see the golden light so that the inside of your eyelids are shimmering golden light.

And you can sense it and feel it.

And it feels so good.

This golden light has been associated with the quality called grace.

So we're bathing in the golden light of grace inside and out.

And you can hear the music.

You might even be able to hear the sound of your own breathing.

And whenever you feel ready,

Allow your mind to focus on whatever it is you'd like to focus your mind on.

It could be something from this guided part.

It could be something you picked in advance.

Just say,

Mind we're just gonna focus on this one thing for a while.

I promise I'll come back to those other thoughts later.

And don't worry,

They'll still be there.

We're not gonna miss anything.

But for right now,

Let's just focus on this one thing.

It's kind of like a game to see how long we can focus on this.

And if your mind starts to wander,

Just gently bring it back to your chosen focus.

I'm going to remain mostly silent for the rest of the meditation.

I might just check in every once in a while and remind us to hold the focus.

Okay.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And if your mind begins to wander,

Just gently bring it back.

And whenever you feel ready,

Slowly,

Gently,

Taking your time,

Begin to breathe yourself back into your body.

And into the room.

Feeling your feet on the floor.

The chair beneath you.

Gently beginning to wiggle your fingers and your toes.

Gently awakening your outer senses.

And whenever you feel ready,

You can gently open your eyes.

And you can feel your body and mind.

Take a moment to reflect on how that experience was for you.

Was it challenging?

Was it easy?

Did it help you catch yourself and bring yourself back to focus?

Another question I have for you is,

How long did the meditation feel?

Now I'm not asking you to guess how long you think it was or to look and see how long you think it was.

Did it feel like,

Oh,

This is dragging on for hours,

Is it ever going to end?

Or did it feel like the meditation went pretty quickly?

And if it felt like it went pretty quick,

Just for fun,

Put a number on it.

Like how many minutes quick did it feel?

Like five minutes,

10,

15,

20,

25,

30,

Just put a number on it.

That was a 20 minute meditation.

If it felt shorter to you,

Which oftentimes it does,

Then you know you're in the zone.

You know you're doing it right.

Because what happens is when we relieve our mind of all the mental chatter,

The mental busyness,

Our mind automatically goes into higher states of consciousness.

It does that all by itself.

And in those higher states of consciousness,

It's just open and expansive and spacious and timeless.

And you can hang out there for a really long time and it doesn't feel like time is passing.

So if you experienced that time warp thing where it felt like it was much shorter than it was,

Then you know you're in the zone.

You're doing it right.

Thank you for joining me for Meditation Made Easy.

Reviews

❤️❤️ loved the part guided meditation 🙏

The beginning (guided) half is calm & soft enough to nearly ignore, but a gentle reminder to keep you on track. Peaceful background music to help focus.

Thank you very much. I t was nice meditation. 😊

Thank you! Wonderful way to access a very cool state of minimal distraction; it had an almost timeless quality to it. Much appreciated.

AMAZING! Took me to another place. Oh and 10 min 😊

Thank you. That was great. What I found really helpful was the freedom to focus on a thought rather than my previous impression that you should focus on breathing only and try to empty your mind of all thought - which is virtually impossible. So real thanks for that helpful guidance. Time flew.

Nice balance between guidance and quiet with light music. Good for a beginner.

Very good. Did not feel like 20 minutes. Felt very natural and came out of session rejuvenated.

Felt like 10 minutes. This was needed. Thank you

Exactly what I was looking for.

Easy to follow. Great for beginners and anyone who teaches technique to others.

Loved this....felt like 10 minutes. Liked the pace and the "checking in" which was a gentle reminder to focus. Bookmarked.

It felt like it lasted 5 minutes! Very nice! Thank you...