Introduction to Meditation

An easy introduction to meditation with Jason Williams. Good for beginners.

Transcript

Introduction to meditation.

With meditation it's not about not thinking.

A lot of people think meditation is to have a quiet mind with no thoughts,

Nothing interrupted,

And that actually can probably put a little more stress into your meditation practice.

Meditation is about reaching a point of pure consciousness where you can be more one with yourself,

More aware of your well-being,

And having more gratitude for yourself and others.

So I just want you to sit quietly,

Nice and comfortably.

Again,

It's not about not thinking.

It's what the mind is supposed to do.

It's supposed to think,

Just like the hands are supposed to touch,

The tongue is supposed to taste,

And the eyes are supposed to see.

Your mind is supposed to think.

So right now if you have a lot of thoughts coming in and out,

That's okay.

Just go ahead and close your eyes if you haven't done so,

And just focus on that space in front of the eyes,

That blank space,

That dark space.

And know that that space in front of the eyes is you,

The knower of your mind,

Your body,

And your spirit.

And you could always come back to this point at any part of the day,

Whether it's the morning,

Afternoon,

Or evening.

Still focusing on this space in front of the eyes,

And take note of how your body is feeling.

Is there any anxiousness in your body?

Any stress points?

Any pressure points?

Any tension?

Where can you let go?

So maybe now doing a little quick body scan,

Starting at the top of the head and working your way down.

So maybe there's some tension in your face,

Your jaw,

Your eyes.

Where can you let go of that tension?

Maybe there's some tension in your neck,

Your shoulders,

Your back.

And where can you let go of that tension?

Maybe your chest has a little tightness.

And where can you release?

Maybe your rib cage and lungs have some tension or stress.

And where can you relax?

And just how your breath is to be simple and easy,

Not forcing anything.

Maybe there's some tightness in your lower back now.

Where can you let go?

And just become relaxed in your lower back.

Maybe your hips are tight.

Where can you let go to allow your hips to relax?

Maybe moving down to your legs and taking over any stress or tension in your knees,

Your shins.

Where can you let go?

Moving to your ankles,

Your feet,

Your toes.

And where can you release that tension?

Moving back to your arms now,

Your elbows.

If there's any tension or tightness there,

Where can you release?

Moving to your hands and fingers,

Letting all the pressure to release from there.

Maybe wiggling your fingers.

And just letting go of any tension or stress.

Now returning to that space in front of the eyes,

That blank space,

That dark space.

Today I just want you to focus on being,

Just being here in the present moment.

Not forcing anything and allowing whatever to come up to come up.

If your mind wants to think,

Let it think.

And again,

Meditation is about seeing the space in between those words and those thoughts.

So maybe you have a thought and you return to that space in front of the eyes.

Maybe another thought creeps in and you return,

You focus to the space in front of the eyes.

But nothing's forced,

Nothing's expected.

Just letting whatever happen happen.

And if you find yourself moving a lot or any angst or any pressure going on anywhere in your mind,

In your body,

It's okay.

Just let it relax.

It's normal.

And sometimes your mind and your body needs that,

That movement to become more relaxed.

As you get deeper into your meditation practice,

That may slowly subside.

So don't feel like you have to have stillness right away.

Let it slowly happen.

As you're starting to get a little bit deeper now into your practice,

Remember this practice is for you and no one else.

So no need to think about what's going on later,

Or what's going to be thought of you or any judgment.

This is your time to de-stress.

Maybe it's to get re-energized,

Refocus,

Get more creative,

Or just bring a little more clarity back into your life.

So as you're slowly getting into your practice,

A little bit deeper now,

Maybe your mind is slowly starting to soften and that tension that's in your mind,

In your head,

In your body is slowly just disappearing and melting away.

And those thoughts are just passing by like traffic,

Like clouds.

You're seeing the spaces in between those words.

You're maybe getting a little bit more lightness into your mind and your body now.

And sometimes it takes a while for you to get into your meditation practice.

So don't feel like it should happen right away.

It's just like working out the more you do it,

The better you get at it,

The easier it becomes.

So essentially you're exercising your mind and making the connection with your body and your spirit.

So I'm going to let you sit now for about a minute or two.

And again,

Let whatever comes up,

Come up.

If the mind thinks,

Let it think.

Or maybe even return to that space in front of the eyes and just focus there.

Slowly bring your awareness back to the mind.

And take note of what came up in that time.

Were there a lot of thoughts coming in and out?

Or were you able to slowly and lightly just get a little more deeper into your practice?

Maybe thoughts kind of disappeared and there weren't so many.

And again,

Whatever came up,

That's fine.

There's no pressure here,

No stress about what's right,

What's wrong,

What's negative,

What's positive.

It's your practice,

It's for you.

So whatever came up was supposed to come up.

So taking that stress off yourself.

So go ahead and just start to maybe create a little more movement in your body.

Maybe wiggle the fingers,

The toes,

Your head and neck,

Maybe a little stretch,

Maybe stretching your arms overhead.

And stick nice,

Easy,

Deep breath in and an easy breath out.

One more time,

Nice,

Easy breath in,

Easy breath out.

Lightly,

Softly,

Gently blink your eyes open.

And thank you for this time.

May you have a blessed day.

And until next time,

Namaste.

Reviews

Love the easiness and genuine feel if no pressure. Was easy to let go. Thank you!!

Jason method in setting you up for meditation put you right at ease going into it.

Jason has a nice vibration to his voice. I like how Jason allows you to make it your own. He says there is no right or wrong. You dont have to struggle with thoughts. Let them come and flow.

I enjoyed this calming, no judgment introduction to meditating where we are reminded that it is okay to think, that's what our brains do.... I will recommend and share this with others new to meditation. Thanks so much for sharing your wisdom here on Insight Timer--it is a gift! I hope you have a blessed day as well. 🙏💕

Very nice intro. His voice is soothing and calm. Good meditation.

Namaste 🙏 this taught me it's ok to "think" during meditation.

Took a few moments to get used to the accent but really enjoyed this meditation. Namaste

This was very good. I will bookmark this. Thank you. 💚

Very good and soothing

I am a self taught meditator and was referred to this app. I generally have my own methods of tapping in, however your method of focusing on the space in front of my eye, I could almost see my soul. Thank you -Namaste

Excellent....lovely soothing voice. Bookmarked.

Nice job, Jason! I'm not a beginner, but I still enjoyed this. It's good to go back to the basics sometimes. The body scan is well done, and your voice is soothing. Thank you!

Great intro or kickstart if you need some help getting into meditation today! Thanks Jason!

This guy is the man

Absolutely wonderful. Very informative. Soft peaceful voice. Highly recommend for anyone new to meditation. The speed of the meditation was perfect allowing following the instructions easy and creating relaxation

Simple and straight forward. A no pressure intro to meditation, perfect for beginners. Thanks for the guidance.