Welcome to this meditation for beginners.
I'm Steve Walker,
A meditation teacher here at Insight Timer.
I'm proud of you for making the decision to meditate today,
And I'm grateful that you've chosen to do it with me.
Let's get ourselves situated in a comfortable seated position,
Either in a chair with your feet on the ground,
Or on a cushion or a blanket on the floor with your legs crossed and your hands in your lap.
Alternatively,
You could also choose to be lying down on the floor with your arms and legs straight,
And your arms by your side,
Palms facing up.
Once you're comfortable,
Close your eyes.
Let's take a couple of long,
Slow,
Deep breaths.
In through the nose,
And out through the mouth.
Now,
Let your breathing go back to its normal,
Relaxed pattern.
Just try to be aware of your breathing.
Your chest expanding and contracting.
Your stomach rising and falling.
You may notice that the air coming in is a little bit cooler than the air going out through your nose.
Now,
When your mind wanders,
And it will,
That's okay.
The point of meditation is not to have a completely empty mind the whole time.
Even the Dalai Lama has said that often his mind is filled with random thoughts after about three or four seconds of meditating.
So when you find your mind wandering,
That's okay.
Just bring your focus back to your breathing and to my voice.
We're trying to be more observant of how our mind works and what's going on up there,
And to be able to refocus ourselves when we get distracted.
Again,
Just focus on your breathing and observe how your body is affected by the inhalations and exhalations.
Now take a moment and think of someone that you love.
Picture that person in your mind.
Feel that deep sense of gratitude and love that that person is in your life.
Let's seal this moment of gratitude with another few long,
Slow,
Deep breaths.
In through the nose and out through the mouth.
Now let your breathing go back once again to its normal rhythm,
Breathing in and out through your nose.
Thank you once again for joining me for this meditation for beginners.
I hope you have a wonderful rest of your day.
Namaste.
