In this guided meditation,
We can learn to increase the power of our mind with awareness and stabilize our attention.
I invite you to listen and follow along.
As this practice can help us to feel more calm,
Grounded and energetic.
The practice can help reduce the grasp of a distracted mind in order to move on with our day with a greater sense of well-being and focus.
Find a place where you can be quiet and have privacy.
Sit comfortably on a meditation cushion or a pillow.
You have the option to sit on a chair or lay down on a flat surface in case you are not feeling sleepy.
If seated on a cushion or a meditation bench,
Place your hands in wherever you feel most comfortable.
For example,
On top of your knees or your lap and if laying down,
Place them by your sides.
As you make yourself settled in a comfortable place,
Align your spine with your head and your shoulders with your hips.
Gently close your eyes.
Take a few deep breaths down to your lower abdomen,
Then breathe naturally.
Set an intention to keep your attention focused toward sensing the incoming air in and out of your nostrils.
Notice when you are attentive to your breath,
You will sense the cool air as you breathe in and slightly warm air as you breathe out.
We will follow the six steps preparation to settle our minds.
Know that these steps are part of the meditation itself.
1.
Meditation The motivation for my intention is to have a bright,
Clear,
Energetic,
And calm mind.
2.
Goals Recite to yourself,
If my mind wanders once I return to the breath sensations,
I will smile at the energy that helps me to remember and be grateful to return to the intended location.
3.
Expectations Let go of any expectations from this practice.
Stay open and non-judgmental towards whatever is arising from moment to moment.
4.
Diligence I will diligently return to the sensations of the breath while being aware of sound,
Incoming thoughts,
Sensations in the body,
And smell.
5.
Distractions If the mind wanders with any thoughts,
I will not judge them.
I will simply return to the sensations of the breath at the tip of my nostrils.
6.
Posture Adjust your posture to see if you are sitting comfortably and feeling relaxed.
You can further ground your mind by following the breath sensations,
Flowing down your entire body.
7.
After that,
You can narrow your focus to follow the breath sensations to your lower abdomen.
Then you can bring your attention up towards the back of your head and around the top of your skull and forehead,
Down to your nostrils and at the tip of your nose.
Feel the outer edges of your nose and septum.
Feel the gentle air moving in and out as you settle your mind from thinking to feeling.
Remember,
In order to have a greater sense of awareness and peace,
We can set our intention to observe any incoming thoughts,
Sound,
Sensations in our body,
And smell.
We can intend to have an open awareness towards these senses and return to the breath sensation at the tip of our nose to narrow our focus.
Let us count in silence from 10 to 1 in and out breaths along with me.
10.
9.
8.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
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18.
19.
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25.
1.
You can continue to meditate this way for however long you wish,
Counting from 10 to 1 in silence until you feel relaxed and calm.
Simply observe your mind to sense if you feel more calm and less stressed.
Send gratitude to yourself for taking the time to meditate.
Send gratitude for your health and anyone you care about.
May this practice brings me peace in all those I encounter today.
May all beings become free from suffering and find inner peace.
You can gently open your eyes.
Bring your hands together in your heart center.
Bow down.
Namaste.
