Today we're going to look at meditation and what it actually is.
Meditation is quite simple.
What can be difficult is actually sitting with the feelings that come up when we meditate.
For those of you who have tried to meditate before and have found it difficult to do so,
What you found was difficult was actually sitting with yourself.
Today I'd like you to get comfortable.
I'd like you to take a seat,
Resting on the floor with your back straight.
You can lay your palms wherever you feel the need to and just relax your shoulders.
Gently turn your head from left to right,
Releasing any tension or stress around the jaw,
Keeping your eyes closed.
We're going to start with three simple breaths.
We're going to breathe in through the nose and then out through the mouth.
Let's begin.
Taking a deep breath in through the nose.
Taking in as much air as you can,
Filling up the stomach,
Expanding the lungs and holding the breath for five,
Four,
Three,
Two and one.
Releasing the breath out through the mouth.
And again.
Taking a deep breath in through the nose.
Taking in as much air as you can,
Expanding the stomach,
Filling up the lungs and holding the breath for five,
Four,
Three,
Two and one.
Relaxing the breath,
Dropping deeper and deeper into the stillness.
We're going to do one more breath.
I'd like you to take in as much air as you can through the nose.
Really taking it in and expanding that stomach one more time,
Filling up the lungs and holding this breath for five,
Four,
Three,
Two and one.
Relaxing the breath out through the mouth and just noticing how still you are.
Noticing the environment around you.
I'd like you to tune in to any noises that you can hear.
With meditation,
We're just naturally sitting.
We're allowing things to just be.
We're not trying to change anything.
We're not trying to move anything.
We're just allowing everything around us to be as it is,
To naturally occur as we sit here in stillness.
If your mind is constantly playing thoughts,
Just allow these thoughts to come and then let them go.
Try not to attach to anything that may distract you.
The idea of meditation is not to stop your thoughts.
It's to allow the gaps between your thoughts to get bigger and bigger.
It's within the gaps where your awareness lies.
The inner stillness,
Where the wisdom comes from.
Just be here now.
You have nowhere else to be.
All you have to do is to learn to sit with yourself.
Nothing else.
I'm going to leave you in this position and I invite you to sit here for as long as you can.
To absorb the feelings that you're feeling,
To notice the thoughts as they come and as they go,
And just to be still.
Remember,
Be here now.
Thank yourself for sitting here today and allowing this process to unfold.
Enjoy.
