Welcome to the natural calm,
Short introductory meditation.
Bring yourself into a comfortable seated position.
Gently close the eyes.
Allow your body to be natural and comfortable.
For the next few minutes,
Enjoy the experience of becoming completely still.
You begin this meditation.
Quickly check in.
How are you feeling right now?
A great way to sense any stress in your body is to first just check in with your belly.
Does it feel tight,
Tense,
Restless,
Anxious,
Knotted up,
Hard?
What about the space behind the eyes and inside your head?
Does it feel staticky,
Tense or busy?
And so to let some of the steam out,
Take a nice,
Slow,
Deep breath in through your nostrils.
And then as you breathe out,
Do it through an open mouth and a soft,
Hushed sigh.
Almost like you're breathing steam onto a mirror.
Do this once or twice more and feel like you're gathering up all the noise in your mind.
And just releasing some of the steam from the pressure valve inside yourself.
Just letting go.
And in this meditation,
After settling the storm a little,
Start to center your attention on the physical body.
And let this body ground you.
You may notice that you live so much of your life in your head and your thoughts.
So right now,
Let this body become a friend to you.
Begin by connecting with the feeling of what's touching the floor or your seat.
Let the bones of your legs become heavy.
Sit a little to the front of your sitting bones.
Just notice the connection your body makes with the floor.
And then shift your attention to the crown of the head and lightly lift up through the crown,
And lengthening the spine.
Feel the whole front of the body,
The face,
The throat.
Lifting the chest a little,
Try and soften your belly,
Making space to breathe.
Take the heads of your shoulders back and just down a little from the ears.
And finally bring your awareness,
Your mind space down into the whole of the body.
And let the way of fragrance would fill a room,
Fill your inner room with awareness.
Just inhabit your body for a few moments here without the need to do anything.
Just really meditate on the experience of becoming still,
Maybe for the first time today or for some time.
Notice how good it feels to stop mentally and physically.
Just be in your body in this moment as you are.
Nothing really needs to be done ultimately in meditation.
All the techniques you do explore are really just a pointer back to this natural state.
You're letting a little more calm come to the surface.
It's actually always there.
Let a little calm bubble up to the surface now,
Even if there's a lot of thoughts and restlessness in your body.
There's also a stillness there,
Kind of peaceful silence behind it all.
So just enjoy that.
If your mind has become a little too busy,
You can just go back to the beginning of the day and just let it go.
And just let it go.
And just let it go.
And just let it go.
Even if your mind has become a little too busy,
For a minute or two,
Just in your mind space,
Repeat the simple word calm.
Just silently listen to yourself.
Repeat the word calm,
Long and slow,
In your mind.
Calm.
Let there be a little space between each of the words.
Really sink into that soothing,
Peaceful energy that begins to surface in your mind and your body.
Calm.
Really go with it.
Thank you.
And then for the last few moments,
Once again,
Grant yourself the precious experience of just being.
Feel into the whole of your body.
Allow a little more calm to just be there now.
Nowhere to rush,
Nothing really to be done.
Just noticing a very enjoyable state of presence.
Your mind is awake,
Yet open and relaxed.
The way of really great success in meditation is just enjoying many short moments of natural calm.
Whether meditating or whether throughout the whole of your day.
So for the rest of this day,
Just enjoy many short moments.
You might just stop mentally.
Connect with your body.
Notice a very simple state of awareness and presence in your mind.
Just be with that for short moments again and again,
Till they become more automatic.
Enjoy the rest of your day today.
