Beginner Meditation || 6 minutes

This 6-minute guided mediation is aimed at beginners who would like to extend their meditation practice. The session starts by connecting to the senses and continues using the breath as a focus throughout the remainder of the practice. There is music in the background and a bell to mark the end of the practice.

Transcript

Hi I'm Paula from Happier Grails and this is a short meditation just to help you feel grounded and to connect with your body.

So you can do this seated,

You can do it lying down in bed,

Wherever is comfortable for you.

So just find a comfortable position now.

If you are seated then just reach tall through the crown of the head,

Take a moment to roll the shoulders back and then just allow the hips to sink down into the ground.

Taking a big breath in here and exhale just sigh this first one out of the mouth and let it go and then just breathing naturally if you can through the nose,

Otherwise breathe in any way that feels right for you and then allow the senses to be awake.

Let in sounds and smells and sights,

Senses of touch will come to you in their own time and just noticing what is there,

What is around you in this space and further away in the distance and then drawing all of the attention to your breath,

Feeling the breath on the tip of the nose or on the lips,

Noticing the temperature of the air as it comes in and following the path of the breath as it travels down the body,

Making its way to every cell and just allowing the breath to be easy,

To be natural,

Acknowledging the power of the breath to calm the body,

To calm the mind and with every exhale noticing the temperature there,

Perhaps just a little bit warmer on the tip of the nose,

On the lips,

Keeping this gentle focus on the breath,

Allowing all of the thoughts to come and go,

Allowing all distractions just to exist on the periphery of your attention and coming back to the senses,

Noticing once more anything that might be present,

Sounds,

A sense of touch,

Heat coolness,

Smells,

Maybe a taste in the mouth,

If the eyes are open,

Any sights,

Allowing these senses to be wide awake,

Allowing the body and the mind to be wide awake yet completely relaxed and at ease,

Taking a big breath in here through the nose if possible and exhale through the mouth with a little smile,

One more big breath in and exhale,

Let it go.

Reviews

Good basic intro to settling Into the body and focusing on the breath.