Hi,
I'm John.
Welcome to this guided meditation for men new to meditation.
As men,
We can be a bit slack when it comes to prioritising our health.
We may not book an appointment with the doctor until things are dire.
Our self-worth is sometimes tied to our utility,
Our ability to provide,
To work,
To get things done for our families and our workmates.
Taking time away from those concerns to work on ourselves can feel like an indulgence or a weakness.
Why sit around meditating when we could be doing something useful?
But what if meditating was useful?
What if 10 minutes focusing on yourself every day or so could actually help you be there more effectively for your family,
Your friends,
Your workmates and,
As importantly,
For yourself?
Meditation doesn't have to be a big deal.
You don't need to be spiritual.
It doesn't matter if you can't sit cross-legged.
There are no chants to learn,
No techniques,
No gurus.
There's nothing to get right or wrong.
All you need to do is sit for 10 minutes.
It doesn't even matter if all you feel for those 10 minutes is uncomfortable.
What matters is that you take some time for yourself.
Start off by getting comfortable.
You can be sitting or lying.
You could be at your desk or in your car.
You could be in a lunch room with your earbuds in.
Allow your hands to rest comfortably in your lap,
On the desk in front of you,
On your knees or by your sides if you're lying down.
And if you're interrupted at all when you're doing this,
That's OK.
You can pause or you can start again.
And if you need to scratch an itch or move to get comfortable during this,
Just do so.
That's OK.
To begin,
Take a few gentle,
Deep breaths in through the nose and out through the mouth.
Now just breathe normally.
If it's possible and if you feel comfortable,
Close your eyes.
If not,
Just keep your focus soft.
Take a moment to recognise how you feel.
It's OK to feel resistance.
You might still think this is a waste of time and that's normal.
Don't fight it.
We can't fight our minds.
We can't control our thoughts.
So let them come.
Let your thoughts,
Whatever they are,
Just come into your mind.
Thoughts are neither good nor bad.
They just are.
Don't judge them.
Just acknowledge them.
Keep breathing normally as they come and go.
Can you feel tension in any part of your body?
Are your brows furrowed?
Is your tongue pressed against the roof of your mouth?
Are your shoulders tense?
Are you holding your gut in?
Is your lower back tight?
Are your fingers or toes clenched?
Notice these and any other tensions and,
As you breathe out,
Let them go.
As your breath leaves your body,
Imagine you're being drawn down into your chair or into the earth.
Let yourself become heavier and heavier with each outward breath.
Notice the rise and fall of your chest,
The rhythmic flow of air in and out of your body.
Similarly,
Notice the rise and fall of thoughts as they come in and out of awareness.
Thoughts are rising in your mind because they're important to you.
Acknowledge them.
Respect them.
Whether they're comfortable thoughts or not,
Give them the time they need.
They will leave when they are ready.
Your job is just to let them come to you.
As we conclude this meditation,
Take a moment to thank yourself for dedicating this time to your self-care.
Taking care of yourself is not a sign of weakness.
It's an act of strength and resilience.
When you prioritize your well-being,
You are better equipped to show up as your best self in all areas of your life.
When you're ready,
Slowly begin to deepen your breath.
Invite gentle movements back into your body.
Slowly wiggle your fingers and your toes.
And when it feels right,
Gently open your eyes.
