Present Moment Awareness (Calm Abiding Part 1)

A series of guided meditations intended to gradually introduce the meditation technique. The basic practice is to bring attention to a particular object or scope of sensory experience (e.g. external sounds, or all body sensations), and then anytime you notice that attention has moved away, be glad for the moment of awareness, then gently bring attention back. Using this simple technique meditation practice can be enjoyable and assist in cultivating calm and clarity.

Transcript

Find your way to a comfortable meditation posture.

Allowing the body to be upright,

With the spine nice and long.

Finding that balance between being relaxed and alert.

Now establish an open,

Relaxed awareness of everything happening in the current moment.

If your eyes are closed,

You'll find the two main stimuli are sounds and body sensations.

Observe any external sounds you hear,

For example the sound of birds,

The sound of traffic,

Sound of a fridge or a pet.

And also observe any body sensations you notice.

Perhaps the feeling of being supported by a chair or floor or bed.

The feeling of clothes on your body or the feeling in your hands.

Thoughts will tend to pull us into either the past or the future.

So when they arise,

Let them be without engaging with them.

Be glad for noticing and then gently direct your attention back to the present moment.

The mind may be pulled away many,

Many times.

This is perfectly fine.

There is no need to try and suppress thoughts or stop thoughts.

Instead,

Try to just appreciate the moment you realise that your attention has wandered.

Appreciate this aha moment and then gently bring your attention back to sounds and body sensations in the present moment.

It doesn't matter how many times you do this in a meditation.

Each time you become aware and return your attention,

You are training the mind and allowing for the mind to settle and become calm.