Welcome.
This recording is part of the Becoming meditation series,
Exclusive to StressFit.
Find a comfortable position for this meditation.
Lean a straight back with its natural curves,
Then gently close the eyes and mouth.
Before we begin,
It's important to remind ourselves that the beginner to meditation may not realize that they were once already a master of it.
Sometime during the course of your life,
You experienced meditation because meditation is not something you do.
It's not an act.
It's not something you learn.
It is a certain quality of being alive.
Before we were programmed and filled with all the silly nonsense of this world,
We were in touch with a much different quality of life and what it is to be alive.
So with learning to meditate,
We're truly just reminding ourselves of our own inherent intelligence,
Shedding the layers that no longer serve us,
And delivering ourselves to a blissful condition where life can deeply touch us again and we feel full of joy,
Gratitude,
And wonder.
Reaching a meditative state is not something that one does,
But it is something that one becomes.
You can try this guided meditation in any space you're comfortable in and at any time you wish.
Within 10 minutes,
You'll feel refreshed,
Relaxed,
And capable of handling day-to-day life situations.
Begin by becoming aware of the body,
Whether you're standing,
Sitting,
Or lying down.
The breath is relaxed and natural,
And you're just noticing how the body is in this present moment.
Take a breath of air and then let it out.
Allow the body to relax and simply notice the sensations that are here as you stop to notice.
Allow your awareness to gather around the body.
Notice any physical sensations that can arise.
Lightness,
Heaviness,
Movement,
Contact,
Pressure,
Restfulness,
Restlessness,
Temperature,
Moisture,
Buzzing or tingling.
Without trying to change anything,
Just observe the body.
As you sit quietly,
You'll notice that there are different thoughts,
Emotions,
And stimuli,
Internally and externally.
They come up and then pass,
Just like my words.
Let all the incoming stimuli,
Including thoughts and body sensations,
Gently surface and be presented to you.
As they become clear in your field of awareness,
Acknowledge and release,
Then return to the breath.
Allow your breath to gently rise and recede like waves in the ocean.
Your focus is the breath.
Your attention is within this very moment.
Feel your breath for the next few moments.
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Can you sense the breath as waves lapping at the shore?
Are you aware of the space in between thoughts,
Emotions,
And sensations?
Are you able to notice how elusive the present moment is when we're not fully here and now?
Simply be present with the feelings and the experiences that pass each moment as you sit.
In this kind and relaxed,
Attentive space,
Let yourself become aware of the fact that you're breathing.
You can sense the sensation of your rhythmic breath in and out.
In and out.
Rise and fall.
Expand and contract.
Ebb and flow.
Gently.
Easily.
Perhaps you've noticed the coolness in the nose when you inhale.
The warmth upon your upper lip as you exhale,
Tingling in the back of the throat.
You can sense where you might feel the breath the most.
Is it the movement of the chest rising and falling?
Or is it the belly expanding and contracting?
Let the breath have its natural rhythm,
Just like the waves of the ocean gently lapping at the shore.
And as you do this,
Sense the breath carefully.
There is a sense of deep relaxation within the wave-like motion of the breath.
Focusing on the breath is the beginning to practicing meditation.
It's a way of connecting the mind and body with the very sensation of being alive.
Where you can sense your breath the strongest within the body is where your focus should be.
It's perfectly okay when your attention is taken by other things.
The practice here is noticing when this happens and then gently and directly returning to the sensation of breathing.
We all must start where we currently are.
Treat this practice like you would treat a child learning something new.
Be gentle.
There's no need to be aggressive or judgmental.
This is the training of coming back to each breath and sensing yourself breathing.
In and out.
In.
Out.
This is the training of coming back to each breath and sensing yourself breathing.
Be gentle.
Be at ease and allow your breath to be natural.
To close this meditation,
Take three deep breaths and notice where in the body the breath is most apparent to you.
And as you leave this space,
Try to maintain this level of connection with your breath throughout the rest of the day.
Namaste.
