Hi,
I'm Stephen Webb and this is a simple meditation to step you through the process of recognizing your true self.
Before we begin,
If you make yourself comfortable in an upright position,
It's always best to lie down because if you lie down your body thinks you're going into sleep mode,
Although you can meditate in any position you feel comfortable.
We just take a few seconds.
Now we begin by recognizing our breath.
For the moment just breathe normally in and out.
And change your breath for the moment.
Just feel as your lungs expand when you breathe in and as you relax as you breathe out.
In a moment we're going to take a few deep breaths and we will hold them for a couple of seconds and then we will breathe out slowly.
While you breathe out,
Relax your shoulders,
Your neck and all the other muscles around you.
Okay after three,
Start to breathe in.
One,
Two,
Three.
Breathe in.
Hold your breath.
Now breathe out slowly.
We'll do it again.
Breathe in.
And now breathe out slowly.
Now breathe in again.
And as you breathe out,
Remember to relax all your muscles.
And now go back to normal breathing.
This enables your mind and your body to join together,
Work together.
While staying aware of your breathing,
Become aware of the noises around you.
Just like you're aware of my voice.
My voice just comes and goes.
Don't dwell on any noises,
On any feelings.
Just let them come and go.
The same for any thoughts.
Let them just come and go.
If you find you've got a thought in your head that seems to be stubborn,
That wants a little more attention,
You could say to it,
Tell me,
Tell me what you're asking.
And the chances are it will disappear.
Another way to concentrate on your breath more is to reverse your breathing.
Instead of breathing in first,
You would pause and breathe out first.
It's the same thing that takes concentration.
At the moment you're still the person that is behind the eyes.
You're still inside your head.
Move the thoughts down through your body,
On your in-breath,
Down to your heart.
And recognise what you find there.
Listen to it.
Is it relaxed and happy?
Or is it tied up in knots with anger?
It doesn't matter what it's feeling.
This is just where you start from.
Remember your breathing if any other thoughts come into your head.
And then go back to your heart.
Now look deeper inside and see a small glowing light in the centre of your heart.
For this meditation we will call this your true self.
What you were at any age.
Going right back to when you were an infant.
Recognise a few things that this light is.
Is it confidence?
Love?
Perhaps it's courage.
Perhaps it's ambition.
Perhaps as a child you wanted to be a traveller or a healer.
It's not the person you have become.
It's the person you wanted to be.
Now every time you breathe in,
Pause a second.
And when you breathe out,
Have the light glow a little bit brighter.
So when you breathe out,
It lights up inside of you that little bit more.
Slowly replacing everything else you have become that you no longer want to be.
As it fills your heart and then allow it to fill more of your body.
Eventually allow the light to fill your whole body.
So whatever this true self is,
Whether it is love and courage,
This is what you will show the world.
This is who you want to become.
In a moment you are going to open your eyes.
Stay relaxed for a moment.
Open your eyes up slowly.
Take a deep breath.
