Hello and welcome to this beginner's meditation.
Today you will get into a relaxing meditative state with a couple of simple techniques that anybody can do.
Many people assume that meditating or being in a meditative state means having no thoughts at all and being completely still.
But unless you are one of those rare people that has reached complete enlightenment and peace,
Being in such a still and constant state is extremely difficult for almost everyone.
The actual meditative state happens when we interrupt our train of thought and bring ourselves back to the present.
This can be done after some time or for any amount of time.
It could be 5 seconds or it could be 5 hours.
Your muscles will come back and grab your focus away from you.
That is completely normal and part of the flow of meditation.
So make sure you will not be disturbed and get into a nice,
Relaxing position where all of your muscles can go loose and limp.
For this session all you have to do is gently bring yourself back to the present moment without judging your thoughts.
That is meditation.
Consciously and continuously bring yourself back to the present moment over and over.
There are many ways to do this and we will start with one of the easiest and most effective techniques.
Conscious breathing.
Begin by taking 3 deep and strong breaths.
One.
Fully in and let it go.
Focusing on the breath.
Two.
Inhale fully and exhale fully.
Three.
Take one more deep breath in and exhale slowly.
Great.
Now let's focus on our belly as we breathe.
You don't have to do anything special or think too hard about it.
Just observe your belly rising and falling with the breath.
When your thoughts stray away from focusing on the movement of your abdomen,
Gently bring your attention back.
Allow for your entire body to fully relax.
Consciously make your belly expand and rise with each inhale and fall contracting with each exhale.
Bringing your focus to the breath moving the belly.
Very good.
This is meditation and you are doing so well.
Notice how easy it is to focus on your breath while you move your belly.
A thought may come and take your focus away and that's fine.
Just bring your awareness back to your belly,
Gently and without judgment.
Remember the goal is not to keep yourself without thought.
You only need to bring yourself back to the present moment of focus after you notice a thought has taken your attention.
This is training your mind to follow your command instead of doing what it wants to do and controlling you.
So thoughts are essential here.
Noticing thoughts is what brings you into the present moment.
Bringing yourself back to the belly,
Make it rise and fall.
Inhale belly out,
Exhale belly in.
Wonderful.
Put your focus to your chest now,
Watch it rise with each inhale and fall with each exhale.
Feel your ribs expanding easily when you breathe in and getting smaller when you breathe out.
Thoughts may come,
It's okay.
Just bring yourself back to the breath moving your chest and the ribcage.
Now as you let your breath become a natural and automatic flow,
Just feel your chest and belly moving on their own.
Don't force your body to breathe in any certain way.
Just allow yourself to breathe.
Using every detail about how your breath feels.
Good.
Now put your focus and attention on the nose.
Feel all of the sensations around your nose area and how the air feels entering and exiting your nostrils.
Notice how the air feels to you.
Is it cool or warm?
When you breathe more deeply,
You can feel the air flows quickly.
And when you breathe more calmly,
The air slows down.
Now switch your focus to your neck and your throat.
Let your breath go at its own pace and observe the sensations of the air entering and exiting your throat down into the lungs.
Does the air feel warm or cold?
Keep breathing and observing the sensations of the air passing through your body as far as it goes.
This may distract you and that's okay.
Gently bring yourself back to the breath.
Good.
Now whenever you're ready,
Just relax and let your mind wander wherever it wants.
You have finished your meditation.
Very well done.
Just one more thing.
Notice how you feel right now entirely.
Observe what your mind is like and feel how your body feels.
Now compare this to before you started your meditation.
You are experiencing the benefits of meditation right now.
Namaste.
