Hi,
This is Dianne Yo.
It's my pleasure to guide you in this meditation today.
During this meditation,
Be open to whatever experience you may have.
There is no such thing as a good or bad meditation,
And whatever experience you have is the one you need.
Some people have the belief that in order to meditate,
You have to get rid of every single thought,
And this isn't true.
Thoughts are natural.
Sometimes we get attached to the deep quiet meditations,
And we don't like the meditations where we have lots of thoughts or emotion,
But they're both good.
One is not better than the other.
You may have lots of thoughts.
You may feel agitated or experience emotion.
Observe that.
You may feel calm,
Peaceful,
And be aware of the silence.
Observe that.
Whatever experience you have is perfect for you.
The key is to be gentle and to be curious,
And treat this meditation like it's the first time you've ever meditated.
You're simply exploring the present moment,
And every experience is perfect.
So let's begin.
Get relaxed and comfortable,
And when you're ready,
Gently close your eyes.
Begin by gently observing the breath as you inhale,
And then as you exhale,
Breathing in and out of the nostrils if that feels comfortable for you,
And there's no need to manipulate the breath.
You're simply watching the breath move naturally,
Observing the breath as you inhale,
And then observing the breath as you exhale.
During this meditation,
The mind might wander off and start thinking,
And that's what it's used to doing.
Give it something different.
Introduce the breath,
Observing the breath as you inhale,
And observing the breath as you exhale.
Gently bring your awareness to your toes and to your feet,
And allow your toes and feet to completely relax.
Bring your awareness to your ankles,
To your calves,
To your knees,
And to your inner and outer thighs,
And allow your legs to completely relax and let go.
Gently observing the breath as you inhale,
And then gently observing the breath as you exhale,
Following that natural flow in,
And then following that natural flow out.
Breathing in and allow the breath to move into the abdomen area.
Feel the breath moving into all of your organs,
And as you exhale,
Relax and let go even more.
Breathing in,
Allow the breath to move from the lower mid and upper back.
Feel that expansion in the back area.
Exhale,
Relax,
And completely let go.
Breathing in,
Allow that breath to move into the heart area.
Feel the heart opening up as the breath enters the heart.
Exhale and relax.
Allow the shoulders to drop,
Allow your arms to relax,
Allow your hands to relax,
And allow every finger to completely relax and let go.
If there's any tension in the draw area,
You may want to wiggle it back and forth,
And then completely relax the face and the entire body.
So it's always a real gentle back and forth.
You never have to push anything away.
You never have to try,
Control,
Or fix your thoughts.
At any time during the meditation,
You realize that the mind's caught up in thinking,
No problem,
That's what it's used to.
Give it something different.
As you breathe in,
Think breathing in,
Observe the breath on the inhale,
And as you breathe out,
Think to yourself breathing out,
Observing the breath on the exhale.
Any time that you bring your awareness to your breath in this meditation,
Know that you're instantly guiding your mind to the present moment and your true nature.
The breath gives you a choice,
A place in your focus inward beyond thought.
So be curious about the breath.
Gently observe the quality as you inhale,
And then gently observe the quality as you exhale.
It's always changing.
You're building a relationship with the breath.
You're getting to know the breath,
And in return,
The breath is guiding you to the present moment,
To the calm and peace within.
You may be aware of space or silence,
You can observe that.
You may be aware of thoughts,
You may be aware of the mind.
At any time you notice the mind getting caught up in thinking,
Gently introduce the breath,
Observing the breath as you inhale,
And then gently observing the breath as you exhale,
Following that beautiful flow in and that beautiful flow out.
And it's always a real gentle back and forth.
You never have to push anything away or try and fix your thoughts or control them.
Instead,
If the mind gets caught up in thinking,
Very gently bring your awareness to the breath,
Observing the breath as you inhale,
And then gently observing the breath as you exhale.
The breath will guide you to the present moment instantly and your true nature.
So it doesn't matter if you have lots of thoughts or few during this meditation.
The key is,
If at any time the mind does start thinking,
That's what it's used to doing.
Give it something different.
Bring the mind inward by gently bringing the awareness to the breath,
Observing the breath on the inhale,
And then gently observing the breath on the exhale.
Every time you do this,
You're training the mind to go inward.
You're strengthening the mind to be more present and to dive deep to where the stillness and calm is.
User life The beauty is there's nothing that you have to get right or to perfect.
You're simply being curious and observing the present moment.
You're getting to know the breath,
Observing the quality,
Observing that flow in,
Observing that flow out.
You're creating space between you and your thoughts and tapping into that still silent place.
So it's always a real gentle back and forth.
You never have to push anything away.
You never have to fix your thoughts or control them.
Gently observing the breath as you inhale and then gently observing the breath as you exhale.
Gently observing the breath as you inhale and then gently observing the breath as you exhale.
And when you're ready,
You can slowly start to open up your eyes.
And when you do open your eyes,
Explore keeping most of your awareness inward.
And you can do that by continuing to bring your awareness to your breath,
Observing the breath as you inhale and then gently observing the breath as you exhale.
You can be aware of your body,
Your surroundings,
Sounds,
Your thoughts,
Emotions.
And you can still bring your awareness to your breath with your eyes open,
Gently observing the breath as you inhale and then as you exhale.
The beauty of the breath is it's always with you wherever you go,
24 hours a day.
And every time you bring awareness to the breath,
It's your guide back home to your true nature and to the silence within.
So any time during the day,
No matter how busy you are,
Take time and stop.
Be aware of the breath and it will awaken part of yourself deep within where the peace and silence is,
Where the love and appreciation and gratitude is.
The power of meditation is you don't have to fix your thoughts anymore.
You don't have to force them or push them away.
You don't have to fix yourself.
All you have to do is change where you're placing your focus.
And with the breath,
It allows you to place your focus inward,
Beneath the thought to the stillness and to the peace.
And what you focus on grows.
So when you do have a daily meditation practice and bring awareness into your day,
You start to experience that peace.
You start to feel that self-acceptance and that connection with yourself and others.
And it happens naturally.
So as you go about your day,
I send you blessings to stay connected and to grow on this journey and to discover the beauty of who you are and the beauty of your life.
Life is a miracle and the breath is a powerful tool to open us up to really experience and explore that.
