Welcome to the method of sitting meditation.
Allow me to guide you through the proper steps to ensure success with your own seated meditation practice.
Meditation is simple and easy.
Anyone can practice it.
Take time now to find your most comfortable seated position,
Either on the floor or in a chair.
Wiggle to release any tension in your body.
Rock front to front and side to side until you find the point of perfect balance.
Breathe in.
Grab all your attention.
Breathe out.
Release any mental or physical uneasiness.
Relax your whole body.
It is okay to slouch a little bit if that feels more natural.
Just remember to let your mind's eye focus on belly breathing.
Breathe and listen to your body.
If your body agrees,
Gradually sit up tall.
Gently straighten your spine without losing focus on the energy in your lower abdomen.
You may start to feel your lower back growing stronger and your chest and heart opening.
Open your eyes softly.
Look straight ahead with a level gaze.
Without moving your head,
Let your eyelids relax and drift downward.
While keeping your ears softly aligned with your shoulders,
Tuck your chin in slightly and let your shoulders melt away from your ears.
Now bring your awareness to your tongue.
Place the tip of your tongue on the roof of your mouth.
While your tongue is relaxed on your palate,
Clear and pure saliva may gather in the mouth.
This is a delightful sign of cool energy ascending.
Smile at your calm and clear spirit.
Invite your awareness to return to your lower abdomen,
Your Qi energy field.
This area is called the Dan Tian and located approximately 2 inches below your navel.
The Dan Tian is the power center for your breathing.
Scan your entire body to see if there is any tension,
Especially in your head,
Neck and shoulders.
If your face or body begins to itch,
Just note the itching.
It will pass on its own.
If your legs ache unbearably,
You may change position.
Very slowly and quietly to maintain a calm stillness.
When thoughts arise in your mind,
Do not be disturbed by them,
Do not react to them or pursue them.
They are just thoughts.
They will disappear on their own.
When your mind is calm,
Concentrated,
Perfectly focused and at peace,
You will rest in the realm of Samadhi,
Deep meditation.
You will no longer feel any distinction between yourself and others.
Finding yourself free from your limits of time and place.
We are grateful to sit quietly together,
Finding the still point within.
May we be here now.
Be aware of our ever calm,
Ever alert spirit.
Relax now and allow the music to take you deeper into your meditation.
I'll come and get you when it's time to end our meditation practice.
Open the eyes of the Truth.
To conclude our meditation practice,
Please rub your palms together briskly.
Lightly stroke your forehead and face,
Stroking down and back.
Then lightly pat your body from the top of your head down to your feet.
Gently blink your eyes and allow them to open when you are ready.
Thank you for joining me in this guided practice and remember to listen to this meditation often until settling into your own seated meditation practice becomes second nature to you.
