Meditation can be profoundly restful,
But it can also be frustrating at times.
You may have found that the journey towards peace of mind is not always smooth,
And sometimes meditation may not feel like it's working at all.
In this meditation I'll offer strategies for working through these inevitable twists and turns.
It may be helpful to begin with very gentle intentions.
Instead of trying to achieve the impossible by attempting to remain perfectly focused or completely calm,
You might just see if you can find space within your heart for a little acceptance,
Forgiveness or gratitude.
And you might imagine that beginning this practice is like stepping into a bath or pool,
And that it feels like you're slowly immersing yourself in the soothing waters,
Your skin alive with a thousand subtle sensations.
Allow yourself to settle in,
Not trying to block anything out,
Not trying to create some artificial sense that everything is okay.
Just letting yourself feel what you feel.
Being curious about what crosses your mind.
And interested in the rich interplay of sensation throughout the body.
Noticing whether you feel tense or relaxed,
Wakeful or sleepy.
Energized or fatigued.
And whether there are aches and pains present or not.
And as a way of triggering a little calm,
Let your breath be slightly deeper,
Longer and slower.
Feel your belly and lower back expand as you breathe in.
And let your out-breath slip from the body with a sigh.
Take in a couple more of these slow soft breaths.
Then let your body breathe in whatever way it wants.
Remember,
There's no right or wrong way to follow these instructions.
No right or wrong experience.
Just follow along with a sense of curiosity.
You might let the body relax a little deeper.
Imagine it sinking downwards into the chair or floor,
As though it were soft and sponge-like.
You don't have to remain perfectly still.
A little rocking movement back and forth,
Or a big stretch,
Can be helpful ways to loosen up.
And explore the muscles of the face.
Around the eyes.
Across the forehead.
Perhaps you can release a little tension in the cheeks and jaw.
Or maybe you could just explore any tension you find in the back of the neck or across the shoulders.
And behind the shoulder blades.
Not even trying to relax,
But just gently touching into the terrain across the upper back.
Remember,
Relaxation is a process.
Be as patient as you can.
You don't need to force yourself to calm down.
No particular effort is required.
And notice what you can hear.
What sounds seem most distant?
What sounds draw your attention?
Can you pick up different tones and subtones within those sounds?
Does the soundscape change as you listen?
You may find that your mind drifts into thought from time to time.
That's okay.
It happens to everyone.
You don't have to try and stop these thoughts.
Let them be a part of the process.
And try not to be too bothered if you find yourself thinking about stuff that seems pointless or irrelevant.
Just let the mind go about its business.
Let your thoughts drift in and out of awareness,
Just as sounds do.
And just as your digestive and respiratory systems can work perfectly well all by themselves.
Let your brain do its job without feeling like you have to control it.
And whenever you feel the need,
You can come back to the body.
Perhaps noticing those places where there's a sense that all is well.
Are there places where the sensations are very subtle,
Without any apparent tension?
Maybe the back of your knees?
Or the insides of the little toes?
Take some time to examine the sensations in those places.
Perhaps you can feel the delicate contact made between your upper and lower lip.
And the weight of your eyelids.
The tongue resting lightly in your mouth.
And if you lose focus,
If you feel like moving,
If you find yourself thinking continuously.
Remember that's all fine.
I've been meditating for decades and my mind wanders frequently.
And you may find,
Like many of my students have,
That thoughts aren't really a problem unless you think they are.
For now,
See if you can become aware of the sensations in your hands,
In your fingertips.
And to notice what parts of your body move as you breathe.
Make sure that you're still comfortable.
And then breathe out,
Enjoying a long,
Slow,
Soft,
Satisfying sigh.
Notice how there's probably a slight softening or settling of the body as you exhale.
What part of your body feels the most relaxed?
Can you get a sense of your heart beating in the center of your chest?
Remember,
You don't have to feel a particular way.
Looking for some special kind of bliss or deep relaxation usually doesn't help.
But don't worry if you begin to nod or dream or feel sleepy.
And know that it really is okay for your mind to drift or wander into thought.
By now your body might feel quite heavy or light or numb or still.
You might be deeply absorbed in the sounds or words you hear.
And you can just allow your experience to be as it is.
Welcome and be curious about whatever you experience.
Sounds off in the distance.
Subtle sounds that barely register.
The weight of your body.
The temperature of your body.
All kinds of subtle sensations.
Moisture in the mouth.
This is meditation.
Simply paying close attention to your experience in this moment.
It doesn't require much effort.
And it's usually best if you relinquish control.
Just letting things come and go in their own time.
So what happens when you pay attention in this way?
How do you feel?
If you feel a little calmer,
That's great.
If you're unsure,
That's okay too.
And if you're feeling bored or restless or frustrated,
That's also fine.
You can be mindful of whatever thoughts,
Emotions or sensations arise.
Just noticing how your experience changes over time.
And now draw in a few deeper in-breaths as we prepare to conclude.
Reflect for a moment on your experience.
What worked well for you?
Did you run into any difficulties?
Maybe you could relax into those problem areas next time you meditate.
Remembering to be kind and curious in the process.
So I'll finish up here.
But feel free to continue for as long as you like.
