Beginner Meditation Series Week 2 (10 min of Silence)

2 of 6 in a series to give tools for silent meditation practice up to 30 minutes/day. Begins guided into 10 min of silence and ends with the bowl ringing. For more insight on this week's meditation practice and when you might choose to use it while meditating without guidance, go to my website.

Transcript

Welcome to the Beginner Meditation Series.

This is the second meditation in a series of six which will build upon each other to help bring you to a daily habit of 30 minutes of meditation.

Before you begin,

Be sure to check out the videos for Blissful Meditation Posture at radiantmindyoga.

Com.

Sitting,

Reclined,

Or lying down in a good posture,

Begin by checking in with your breath.

Do not try to change your breath just yet.

Simply become aware of its quality.

Is it fast or slow?

Deep or shallow?

Once you have made a note of the quality of your breath,

Begin to intentionally draw the air in through the nostrils all the way down to the pit of the belly,

Filling up the lower abdomen before filling up the upper lungs.

And then,

When you can fill your lungs no more,

Begin to exhale,

Allowing the air to pass through the mouth cavity where it should find the lips closed and the jaw and tongue relaxed before exiting your nostrils.

As the air exits your nostrils and your jaw and tongue become relaxed,

It causes a wave of relaxation down the digestive tract all the way to the pelvic floor and radiates outward from there,

Outward from your torso into your limbs,

All the way down your arms and legs to the tips of the toes and the fingers,

And all the way up across your face to the tip of your scalp.

Waves of relaxation,

Informed and driven by each breath.

As you continue to breathe in this way,

You might notice from time to time there are distracting noises or thoughts,

Things that come and interrupt your peace.

As you notice them,

Simply name them.

For example,

If the neighbor's dog begins to bark,

Then you might say,

Dog,

Dog,

Dog,

Or barking,

Barking,

Barking,

And then let it go.

Or you may have worries about your to-do list and the things ahead of you in the day,

And so you might say,

Worries,

Worries,

Worries,

Or future,

Future,

Future.

Simply name the distractions and then let them go,

Staying with your relaxed breath all the while.

Practice naming distractions now.

This concludes our meditation for today.

Thank you for joining me.

Reviews

I Love the simplicity of the directions and the silence. Thank you 🙏

Exactly what I was looking for to build my practice. Thank you.

Great place to start learning. She's giving you tools to help becoming a stronger meditator.

Learned some great tools for future meditations. Thank you! 😊

With this method I go deeper, faster! Thanks!

I’m following along each day with these meditation series. I love the strategies she is introducing each session. I never knew I was capable of meditating for so long. Thank you for these terrific tools & strategies!

I've always used guided meditation. This is a new and interesting experience for me.

Wonderful. Thank you.

Love the series so far, and how each session builds on the next one.

Thoughts are persistent. It is very helpful to identify and go back to observing. I liked it.