Hello and welcome.
Today we're going to focus on a beginners meditation.
We're going to expose you to some of the immediate benefits that the practice can give you.
We're also going to focus on the methodology and some of the insights that usually come out early in practice.
Again,
This is being developed for beginners.
It can also be used by seasoned practitioners as focusing on the basics,
Always beneficial.
So firstly,
When beginning your practice is to find a comfortable seat.
This may be sitting down cross-legged or sitting in a chair.
Some people do prefer to lie down while meditating and I don't see any problem with this as long as you don't fall asleep while doing it.
Now there's nothing mystical about sitting in comparison to lying down but it does seem that you gain a bit more attention in this posture.
So if you can,
Try and get into the habit of sitting down.
So,
Once you find a comfortable posture,
Just begin to relax and we can begin by closing our eyes.
Take a few deep breaths in and just let them go.
Allowing our body to relax more and bringing down our overall physiology so we're just in a bit more of a calm space.
You'll notice as you develop your practice,
The more you're in this calm,
Centered space,
The deeper you can look into one's own mind and the deeper insights that can unravel.
So now we've taken a few deep breaths in and let them go.
I just want you to return your breathing back to normal and just pay attention to your breath.
Feel it coming in through the tip of your nostrils and releasing.
You may notice some small subtle differences.
The temperature of the breath coming in,
Being cool and releasing and being warmer.
You may also notice that there's different lengths in each breath,
Different rate of force that the lungs apply to each breath.
Each breath is unique.
Have you ever noticed this before?
Let's give it some time just to allow us to notice the differences between each of these breaths because it is such an important function in keeping us alive and something we're doing every moment of our living lives.
So let's breathe in and release.
In and release.
Just continue this by yourself for a small while,
Focusing on the differences,
Trying to gain some concentration on this mechanism.
You may notice that thoughts race through your mind as you try to do so.
You may notice that thoughts race through your mind as you try to do this practice.
That doesn't mean that you're failing at it in any way.
This is completely normal.
As you develop your practice,
You will be able to observe these thoughts similarly to how you observe the breath.
And this is a very useful tool to looking into the insight of your own mind and understanding what your mind is trying to tell you and taking time to listen to it in the same way that we take time to notice the breath.
But for now,
When these thoughts arise,
Just notice a thought has arised and return your attention to the breath and to the practice.
Something that's very noticeable early on in meditation,
As well as you deepen the practice,
Is the physical sensations.
Especially if you're not used to sitting,
It may become painful,
But again just notice that this is normal.
And if these physical sensations arise,
Just make a note saying,
I'm experiencing a physical sensation.
Do your best to return to the breath.
If you become deeply uncomfortable,
Feel free to readjust in your practice.
Just note,
As you evolve through your practice,
Being uncomfortable can be a good thing to focus on and can also give you insight.
But early on in your practice,
It's more important that you're comfortable and that you're able to gain concentration on the breath.
Well done.
You've done a really good job doing this.
I know that this technique seems so simple and there's nothing mystical or magical to it.
But the more you practice it,
The more in-depth it will become,
The more insight you'll gain,
The more concentration that will evolve through this practice,
And the easier it will become sitting with the physical sensations,
Pleasant or unpleasant,
And also with the mental phenomenon that arises,
Pleasant or unpleasant.
Come and join me again for some more meditations to develop your practice and to improve your well-being and your overall life.
Have a great day.
