Meditation For Beginners: Letting Go

To help you really ground into a meditation practice and make progress it's important to have tools and structure. This 12-minute track is perfect for those who are just starting on their meditation journey.

Transcript

Hello,

This is David with Grounded Mind and welcome to this Meditation for Beginners.

When we begin meditating,

Often what we experience is a level of anxiety around sitting still,

A frustration around not being able to move,

Or stress around feeling our emotions,

Not really knowing where to go when we close our eyes.

So welcome to the fun process of meditating because you are going to experience all those things.

But rather than approaching it from a place of needing to be perfect or doing it right,

In this meditation and with all the meditations that I teach,

I encourage you to just relax and be yourself,

Have fun,

Laugh,

Enjoy your thoughts instead of trying to strangle them into silence.

You just shut up.

If you find yourself talking to yourself often,

That's just you going into resistance to how you feel,

And what's happening in your space.

So right now as we start this meditation,

Allow yourself to have all of that.

You might need to scream,

Move around,

And be playful.

It's okay if you can't totally sit still at first.

It's interesting because after I meditated for a long time and started to master sitting still,

I was able to sit still for hours,

Then I recognized all of a sudden I wanted to get up and move.

So it's a flow into stillness and then out of stillness into movement.

Just honor yourself wherever you are.

You can close your eyes.

Deep breath into your stomach all the way in.

And then just think of one person that's really bothering you and just focus on that for this entire meditation.

Just kidding.

Let your shoulders drop.

Let your body relax.

Feel comfortable.

To meditate well,

You have to want to be here.

Meditation is not an escape.

It's a doorway into who you are.

Notice that your body is here.

Your body can't go where your thoughts go.

Your body can only feel the images that your mind creates.

And so as our minds subside in activity and we stop creating so many images,

Our bodies start to relax.

So without any method or technique or me programming you what to do,

Just let your body relax.

Untense your muscles.

And bring your awareness behind your eyes right into the center of your head.

This place in between the temples.

This is the temple.

This is your temple.

This is the seat of your consciousness where you see and experience the world from.

And it's often full.

It's full of everybody else's thoughts and ideas,

Communication,

Needs and desires.

And we lose ourselves to the world because we engage so much with the world.

For now,

Disengage with the world.

Put the world down.

When was the last time you just put everything down?

All the responsibility.

And if you can't put it down,

Then let go of that energy of where you can't put it down.

I can't put the world down because I'll let someone else down.

I can't put the world down because my parents taught me to always be totally responsible.

I can't put the world down because I'm a good person.

Even with all that protesting in your mind,

Just put the world down.

Almost as if there was a small tornado in your mind of little particles of dust and leaves swirling around.

And then with your stillness,

The wind stops blowing and it just starts to all fall to the ground.

And in your mind's eye,

You're just sitting outside in the grass on a beautiful day.

And sure,

Every once in a while a leaf falls from the tree.

It's like a thought just moving by and then it just lands.

And just notice in a very real sense,

Your consciousness is the same person as it was when you were a small child.

Before thoughts totally took over.

When you looked at the world in awe and wonder and amazement.

You're still that person.

You just have thoughts that you're completely a responsible adult.

That those thoughts happen inside your awareness,

Inside the consciousness of you,

Which never ages.

And it can take the form of responsibility or it could take the form of pure calmness.

Notice you're not stuck to one type of mind.

You're just used to experiencing one.

And in your meditation,

You're free.

In your mind's eye,

Sitting in the grass.

You're free.

As a meditator,

You might be a beginner,

But as a being,

You have an incredible amount of experience.

And deep inside of yourself,

You already know who you are.

Meditation is just about reawakening and finding that space again beyond all the noise of the world.

So thank yourself for sitting.

Thank yourself for being here.

Continue meditating.

Enjoy yourself.

And I'll see you soon.

Reviews

Wonderful meditation- I’m just starting to practice again and this was a great start. Very calming.

Beautiful! I am not a beginner, but this reminder of stillness is a good one ❤️🙏🏻

Great way to start the day. Good reminders from the beginnings of when I started a regular meditation practice.

Love how you tell us where to put our attention “behind the eyes, between thr temples”. Amazingly relaxed when I did this. Will defo do this meditation again.

This is an excellent lesson to demonstrate that I am a person with feelings. Being mindful of it gives the awareness that a feeling will pass. I can let go and be present with calmness. Thank you for the reminder that others have the same struggles and obstacles, and this new practice is a process that with consistency demonstrates the quality of my life. This lesson and meditation offered me confidence and calmness. Thank you. Namaste 🙏.

This is a great “reset” even for those who have been meditating for a while,

A great meditation for everyone, not just beginners 🌟✨💫

David, I really enjoyed this calm and encouraging session, thank you for sharing …..and now, a year later I am still enjoying your session ….
Namaste

Even as someone who has been meditating for many years, this was a lovely, gentle reminder of just ‘being’ in the moment. Gratitude for this day. 🙏🏼😌❤️

That was a wonderful way to begin my day. Thank you 🙏

I enjoyed this as a non-beginner. Fun to play as if I am a beginner :)
Thank you 😊

So amazing! Exactly what I needed to hear to breath and relax into the stillness

I wish I had this when I first started, it's a good refresher and definitely great for a beginner

That was everything I needed right now I felt free but present. It allowed me to find peace and my own space. I love to meditate

Inviting, relaxing, enjoyable (David usually provides a little chuckle here and there), and inspiring. :)

Thank you! This really helped me to relax and feel my feelings.

David, you are gifted. Thank you for the fantastic guidance in your meditations, this one especially.

Now think of a person that bothers you… got me good, couldn’t stop laughing. Thanks for that grounded meditation:)

That was a beautiful way to end my day. It brought some emotion forward but in a good way. This was very helpful. Thank you!

Not a beginner but just what I needed to hear today. Thank you David so much x