Just Relax (Studio Recording)

This is an easy-to-follow samatha (focus and concentration) practice with body attention which can be used by beginners and experienced meditators. It can also be used in preparation for another meditation.

Transcript

Okay,

So this is the shortest and one of the best meditations I know.

It's called a four by four.

Okay,

Imagine you're breathing.

Compare your breathing to throwing a ball in the air.

Alright,

So you inhale,

The ball goes up.

When you exhale,

The ball changes direction and comes down.

And I ask you please to start breathing normally.

As you start breathing,

The moment you start breathing,

You count in your head.

One.

When you stop inhaling,

Count in your head.

Two.

When the ball changes direction,

Three.

You are exhaling,

Four.

Inhale again.

One,

Two,

Three,

Four.

Do that counting in your head.

And try to slow breathing.

So the one and two are longer,

And the three and four.

Two,

Three,

Four.

Let's just count from one to two to three to four.

And when you reach four,

Bring your attention back to the room and open your eyes.

Thank you.