Introduction To Chanting Meditation Session 6 - Slowing Down
This guided meditation continues the theme of posture and relaxation. Posture and relaxation are the foundation of meditation and good health. They are the gateway to deep meditation. This session, we focus on slowing down. There’s an old saying, “slow is fast.” It’s about the wisdom of taking your time. Honoring your body’s natural rhythm. Learning not to override your body’s subtle signals. Experienced meditators say real wisdom comes from the body. It’s been with you all along, since your very first breath. Your body is your home. When we slow down and listen, our bodies will tell us exactly what they need.
Transcript
Hello,
And good morning,
Good afternoon,
And good evening to everyone around the world.
Today,
We're going to continue with our Introduction to Meditation course.
And this is session number six.
And our theme is slowing down.
We're staying though with the basic foundation of meditation,
Which is posture and relaxation through body awareness.
And we're going to explore that with how to slow down.
Coming now to sit,
Entering into our meditation,
Affirming our intention to be here,
Present and alert,
Eyes closed or open,
Whichever you prefer.
Settling into your favorite meditation posture,
Sitting as tall as you can with the least amount of effort,
Back straight and aligned,
Body relaxed,
Surrendering to gravity,
Loose and resilient in the balance between effort and ease.
Beginning with three deep,
Calming breaths,
Breathing in fully through your nose and exhaling completely through your mouth,
Pulling your belly button back towards your spine and making a nice sigh,
Softening your face,
Forehead,
Eyes,
Cheeks,
Jaw,
Mouth,
Neck,
And shoulders.
Arms,
Hands,
Chest,
Lower back,
Upper back,
Belly,
Chest,
Arms,
Hands,
Chest,
Lower back,
Upper back,
Belly,
Pelvis,
Groin,
Legs,
And feet.
With each out breath,
Releasing a little bit more tension.
Whatever cares and worries you may have,
Imagining them melting away into the floor,
Checking in with your mental posture,
Open,
At ease,
Not needing things to be perfect.
Whatever is going on in or around you,
Distractions,
Thoughts,
Everything is welcome.
Bring your awareness to breath,
The sensations of the in breath and the out breath.
Notice any subtle feelings of rest within your core as you breathe,
The diaphragm relaxing with the out breath and settling into those places,
Lightly resting your awareness there,
Allowing the sensation of breath to soothe and calm you.
If and when your mind wanders,
Which it will,
Because that's just what minds do,
Notice it wandered.
Smile for noticing and ease your awareness back to breath and your sense of rest and simply begin again,
Settling deeper and deeper into breath.
Sometimes we might feel a deep weariness and a desire to relax,
But our body and mind is still kind of amped up and energized.
If you notice any of this amped energy,
Perhaps as a subtle feeling of a vibration or a tingling or an impulse to move,
Just notice it.
Don't fight it or try and change it,
But also don't indulge it.
Allow it to be there in the background of your awareness while maintaining your attention lightly resting on your breath and the sensations of the in breath and the out breath.
Good.
Following your breath in an almost lazy way.
If you notice yourself trying to follow your breath,
Making a lot of effort,
See if you can let that go.
Know where else you need to be.
Right here,
Right now is the perfect place.
Just this breath in,
Just this breath out.
Each in breath,
A new beginning.
Each out breath,
A letting go.
Each breath flowing into the next.
In,
Out,
Here,
Now.
Relax into any feelings of rest or tranquility.
The breath naturally deepens and slows.
Everything seems to be happening in slow motion.
Notice the slight pause between breaths,
Between heartbeats,
Where your whole body is utterly still and at rest.
Now release all effort and just let yourself drift.
There is an old saying,
Slow is fast.
It's about the wisdom of taking your time and honoring your body's natural rhythms.
Learning not to override your body's subtle signals.
Experienced meditators say real wisdom comes from the body.
It's been with you all along since your very first breath.
Your body is your home.
When we slow down and listen,
Our bodies will tell us exactly what they need.
When the bell rings,
Shifting the focus of your awareness from breath to sound.
Namo Myoho Renge Kyo,
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N Breathing in,
I am aware of my whole body.
Breathing out,
I am calming my whole body.
Body,
Calm.
Breathing in,
My breath grows deep.
Breathing out,
My breath goes slow.
Deep,
Slow.
Breathing in,
My breath is smooth.
Breathing out,
My breath is silent.
Smooth,
Silent.
Slowly,
Gradually,
Emerging from your meditation.
Releasing your posture.
Wiggling your toes and your fingers.
Taking a big breath in and stretching your arms up high in a nice big stretch.
Lowering your arms as you let out a sigh.
Rubbing your legs.
Rocking side to side,
Bringing a bit of motion back into your body to wake it up.
Reaching behind to your lower back and giving your lower back a massage.
Bringing your hands around to your belly.
Gently holding your belly as we begin our series of metta affirmations.
Repeating to ourselves,
I am well.
Hands over your heart.
Repeating,
I am happy.
Loved.
Loved and loving.
Crossing your arms,
Putting your hands on your opposite shoulders,
Giving yourself a hug.
As you lightly stroke down your arm from shoulder to elbow a few times,
As you repeat to yourself,
I am safe.
At home,
In my body,
With my breath.
Caressing your face and forehead.
Cheeks and jaw.
Through your hair,
Over your head,
Around to the back of your neck.
Pausing to give your neck and shoulders a massage.
Hands back to your heart.
And back to your belly.
Offering to yourself,
I am peaceful and at ease.
Thank yourself for giving yourself this gift of self-care.
Slowing things down.
Resting.
And coming together and sharing it here as a community.
Take these good feelings with you into the rest of your evening and rest of your day.
And rubbing the palms of your hands together,
Warming them.
Lightly cupping them over your eyes and face.
With your next in-breath.
As you breathe in,
Opening your eyes into your hands.
And as you breathe out,
Slowly lowering your hands.
Thank you,
Everybody.
