Path to Peace Part One Basic Meditation Instructions Welcome to part one of this series.
It's going to be ongoing and they're going to be meditation sessions that introduce you to the basics,
Build on them and take you deeper into the life-changing depths of meditation practice.
Each session will build on the last,
Increasing the duration of your meditation sessions,
Your feeling of peace and your depth of understanding.
So today we'll start with a very basic meditation lasting around five minutes.
These will be released regularly,
At least once a week and they are designed to work together.
So start here,
Bookmark it and follow me to receive the next meditations that come in the series.
So come into a seated posture,
You can be sitting in a chair,
With your feet flat on the floor,
Your hands resting in your lap.
And allow the eyes to gently close,
If you haven't already.
And get a sense of your posture being upright,
Upright but relaxed.
So try to bring the spine into a sense of alignment.
So the bones rest one on top of the other and the muscles around the back can relax.
Relax the top of your head,
The face,
The shoulders,
The arms and hands.
The whole torso and the legs.
And feel the connection of your feet on the floor,
Rooted.
Scan your attention again throughout the body.
And if you find any tension or holding,
Just relax around it,
Soften,
Let go.
And then just come to stillness for a moment.
And then just come to stillness for a moment.
And then bring your attention to the nose.
And see if you can detect air coming in and out of the nostrils.
It's a very subtle feeling.
And it's difficult to feel,
But that makes it the perfect meditation object.
It's just the right amount of difficulty.
And see if you can feel that towards the tip of your nose.
Towards the tip of your nose.
Or towards the back where the nose and upper lip meet.
And when you can find where you experience the breath the strongest,
Around the nostrils,
Root your attention there.
And feel the breath travel back and forth,
Over this point.
And that's all you have to do.
Just be with this breath here and now,
Which shows itself in the present moment.
Your mind will wander.
That is inevitable.
So don't get disheartened when that happens.
Simply notice that the mind has gone into thinking.
And say in your mind,
Thinking,
Thinking.
This will unhook you from the thought.
And then place your attention back on the breath.
Each time you do this,
You are reinforcing your ability to stay in the present moment.
On the breath.
Notice if there's any struggle.
And if there is,
Surrender that struggle.
Know that there's no need.
You don't have to struggle to hold the breath.
You don't have to struggle to stop thinking.
You just accept the breath whenever it shows up.
You just accept the breath whenever it shows up.
And then letting go of the breath.
And just for a moment,
Being still.
Seeing if you can contact any sense of relaxation or peace.
And then when you're ready,
Move a little.
Ease any stress or tension that might have built up.
And open your eyes.
To learn meditation,
Keep practicing this.
Daily,
Preferably at least once.
And when the next meditation arrives,
Move on to that one.
And this will go on for maybe 20 or 30 meditations,
Taking you from the very beginning of a practice into the very profound depths of meditation.
The point at which your whole life will begin to change.
And then,
Your whole life will begin to change.
