Welcome to today's meditation.
Today we focus on the idea of having a successful meditation and what that means.
As you may be a new meditator or one that's been meditating and practicing for quite a while,
You might notice that there's this idea,
This concept in your head around having a successful meditation.
In this upcoming meditation,
I want to use that as the anchor if you're feeling stuck.
If you feel like your meditations are just not working and you feel like you can't get any further,
This meditation is for you.
You may begin by adopting an upright posture if possible.
Make sure your spine is aligned,
You are sitting upright,
And your feet are firmly placed on the ground as you are able to and as your body allows.
Begin by bringing your awareness to your breath,
However you feel it,
And notice even in the beginning how the idea of a successful meditation creeps into your consciousness.
Is it telling you that there's a right way to notice your breath?
Is it telling you that you're not quite experiencing it correctly?
Notice those feelings with a sense of gentle curiosity.
They are here to guide us today.
And as you notice,
Return to your breath.
After letting go of these observant thoughts,
When becoming aware of your breath,
You might notice that it was during the inhale,
You notice the sensation in your nostrils of the wind rushing down into your lungs.
Or perhaps you might notice it during the exhale,
As your shoulders relax and your body feels lighter.
There is no correct way to notice and experience your breath.
And at the same time,
If you are feeling that you're not quite doing it right,
Once again notice those thoughts.
Notice with a sense of interest and curiosity.
Those thoughts are telling me this is not quite right.
How interesting.
How interesting.
And if you get distracted,
Remember to gently notice the distraction and simply return to your breath and yourself experiencing it as you do.
As I begin leave you in longer and longer silences between the words,
See if you can notice yourself getting distracted.
And then that accompanying sense of this meditation is not quite right.
It's not quite successful.
And see if you can catch it with a sense of curiosity.
You might be noticing a difference when you're left with long periods of silence.
Perhaps for you it brings a sense of peace.
Or perhaps it has brought a sense of anxiety.
Whatever it is,
Whatever comes,
Just notice the feeling that silence brings.
As there is,
Once again,
No right way to experience the silence,
Except to allow it to be and allow yourself to be as you are.
If at any time you're feeling distressed or uncomfortable,
You may open your eyes.
There's no need to be a hero in meditation.
There is no one right way to meditate.
There is just observing your experience at the time.
Watch it come.
And when it goes,
Let it go.
And with only a sense of gentleness and compassion,
Attend to your experiences as they come,
Like you would welcome a guest into your home.
And as we near our final long silence,
I invite you to become aware of any lingering feelings of wanting or really craving this experience of practicing meditation to be a certain way.
You might feel that this was not what you wanted it to be,
Or not what you expected it to be,
Or perhaps this was not the session you hoped you would have for yourself.
And so for this final silence,
I invite you to notice these feelings with no judgment,
No wanting them to go away,
And just letting them be as you attend to your breath one last time.
And when you feel ready,
Open your eyes and take in the room around you.
Feel your feet upon the floor and notice the sights and sounds encompassing you.
I hope this meditation provided the opportunity for you to experience what it was like to be in your body wanting to have a good meditation.
As anyone who practices new or experienced,
We do this practice for a reason.
There's an original motivation,
A drive.
And yet,
As you might have noticed or not,
It's okay either way.
This can sometimes be a hindrance to us,
That we want our experience to be in one way so badly that we lose sight of the forest for the trees.
I hope you have a wonderful day and go in peace.
