Introduction To Meditation (Meditation Only)

This is the guided meditation portion of the Introduction To Meditation track, offered here as a practice-only version. The focus is on breathing and present-moment awareness, with minimal explanation and a steady, calm pace. You’ll be guided to rest attention on the breath and gently return when the mind wanders. Suitable for daily use, stress relief, or a brief pause during the day.

Transcript

Let's start off with a six minute guided meditation practice. Start off in the posture of your preference, So lay down, Sit up, Or even stand up, And close your eyes. Before we start concentrating or centering on the breath, Just take a moment to center right here and now by feeling the body. Feel what the body feels like when you're sitting right now. Maybe you can feel your butt touching the chair, Or your feet touching the ground. Maybe you can even hear sounds around you, Noises outside, Maybe even noises inside the house. Just ground yourself in the experience. And now that you've grounded yourself, We start to put our focus gently on the breath. By the breath, I mean any sensations related to the breath. This can be the physical sensations at the nose, Or the sensations of the breath in the body. And as you concentrate and center in the breath, Pay attention to its positive qualities. So pay attention to how nice it is to breathe in, How refreshing it is, Or energetic. And when you breathe out, You can notice its calm qualities, Its relaxing qualities. And just enjoy these qualities of the breath. This might help you center more easily in the breath. Just try to focus and center yourself in the easiest sensations that you can find related to the breath. You still want to be aware of other things happening around you, Such as sensations in the body, Or sounds. So don't hyper-focus. And as you will notice, You will get distracted. But that is completely fine, And that is part of the practice. So when you notice, You start to think, Just take a moment to do nothing. Be kind to yourself, Because this is the practice. Once you have done that, Gently return back to the breath. And we keep doing this practice of just gently returning back to the breath over and over again. That is the whole practice of meditation. When you try to concentrate on the breath, Also notice all the positive feelings associated with it, Such as the relaxation that it might give, Or even the pleasure of breathing. All these positive elements might help the mind to center it more easily on the breath. Now you can slowly open your eyes again and come out of the meditation. Give yourself some gratitude for doing this practice. I hope you enjoyed this introduction to meditation, And have a great rest of the day.