Sura's absolute beginner's guide to meditation Welcome.
My name is Sura.
This is your absolute beginner's guide to meditation.
We'll begin by focusing your attention,
And then moving to awareness meditation,
And ending with visualization,
Where you'll have an opportunity to set your intention for your day.
Begin in a comfortable place where you won't be disturbed.
If you're sitting in a chair,
See if you can sit off the back of the chair,
With your feet firmly planted on the floor.
You can also sit on the floor with your legs crossed and a cushion placed behind your sits bones.
See if you can sit up on the edge of the cushion,
So that your knees gently fall below your hips.
This creates a tripod effect that allows you to sit more easily with a straight spine.
Now find a comfortable position.
It's important that you feel at ease during your meditation,
So you can shift around until you feel nice and relaxed.
Take a breath,
Inhale,
And exhale.
Let it go.
Gently come back to your seat.
Gently close your eyes,
Or have your eyes half closed with the eye gaze turned inward.
Begin to draw all of your attention within.
See if you can relax your physical body completely,
Your feet,
Your legs,
Your whole upper body.
Release any holding or tension,
And allow your body weight to move down towards the earth.
Now draw your attention to your breath.
For the next several minutes,
You'll count your breaths backward.
You'll count your breaths backward from 10 to 1.
I'll guide you through the first round,
And then you'll continue on your own in silence.
Let's begin now.
Inhale,
Exhale,
10.
Inhale,
Exhale,
9.
Slowing down the breath.
Inhale,
Exhale,
8.
Inhale,
Exhale,
7.
Staying with the breaths and the counts.
Inhale,
Exhale,
6.
Inhale,
Exhale,
5.
Inhale,
Exhale,
4.
Good,
Keeping your attention focused.
Inhale,
Exhale,
3.
Staying present.
Inhale,
Exhale,
2.
Inhale,
Exhale,
1.
Now continue counting on your own from 10 to 1.
Focus on your breaths and on the counts.
Anytime the mind wanders,
Bring it back to the counts and to the breaths.
Inhale,
Exhale,
2.
Inhale,
Exhale,
3.
Now release the counting of your breaths and open the observer perspective.
See if you can witness yourself sitting and breathing.
Become aware of yourself in the room.
For the next several minutes,
Let all that rises to the surface of your awareness come through.
Any thoughts,
Sensations,
Or emotions,
Let it all come through.
If thoughts arise,
See those thoughts as clouds and let them go by.
You don't have to attach or entertain those thoughts.
Just let them go by like clouds in the sky.
If you want to gently focus your attention,
You can focus on your breath,
Your in-breath,
And your out-breath.
Simply being,
Simply observing,
Allowing everything to rise to the surface of your awareness.
Being aware of your thoughts,
Being aware of your body,
Being aware of your breath.
Now take this time to visualize a calm,
Still lake.
Let your mind and your body come to a still point.
Now take this time to set an intention for your day.
Gently concentrate on your intention.
Notice how it affects your body and your mind.
Your guided meditation is now complete.
