This meditation is about the most simple you ever come across.
It involves lying down and breathing.
That's it.
It doesn't even matter if you fall asleep.
So lie down and make sure your head is propped up on a pillow.
And notice the tension in your forehead and let that go.
Be aware of the position of your tongue and allow it to lie at the bottom of your mouth.
Notice the tension in your jaw.
Let your jaw relax.
Muggle your shoulders a little.
Let them relax.
Just imagine the tension flowing down your arms,
Just seeping out of your fingers.
Now be aware of your breath,
The tension in your chest and let that go.
And imagine it now flowing down through your thighs,
All the way down your legs.
Past your knees,
Past your ankles,
Into your toes and away from your body.
Now for many people meditation might seem a waste of time.
Or they may have difficulty making their mind go quiet.
The reality is this.
It's thought that every minute that you meditate you add at least a minute to your lifespan.
So in some ways it's mad not to meditate.
And the simplest way to learn to meditate is to meditate on the breath.
So lying down comfortably,
Just place your hands on your belly so your middle fingers just touch.
And breathe in so you really use your diaphragm and the middle fingers part.
And then breathe out with your mouth slightly open so the fingers touch again.
With the out breath about four times as long as the in breath.
Repeat that five times.
So how difficult was that?
Have you found your lost count?
You know what?
That's a good thing.
That meant that you're entering the meditative state.
Meditation is not about scoring points or doing it better than anybody else.
It's just about doing it and being it.
So now you've got the hang of that.
Let's do the same breathing.
This time you're going to do it seven times.
Again keep your hands on your belly.
When you breathe in your fingers part.
And when you breathe out your fingers touch.
On the in breath say the word mona internally.
And on the out breath say the word oha.
Do this seven times.
So I told you this meditation was simple.
It just involves breathing.
That's all we're going to do throughout the whole meditation.
Of course this is very handy.
We all have to breathe anyway.
So we breathe in this way and it produces magical results.
That's a real real bonus.
We'll do the same type of breathing again using that mantra mona oha.
With our fingers still on our belly.
This time on the out breath actually say the word oha.
But say it in a way so the ha section of it is long.
You elongate the breathing.
So it's mona internally on the in breath.
And oha.
Mona internally on the in breath.
And oha.
You're going to do this five times.
So well done.
Now I told you that this meditation was going to be very easy.
And it's about to get easier still.
So take your hands off your belly.
Allow them to relax by your side.
Let that tension just flow out again with your fingers.
Just become aware of your breath.
Paying attention to the in breath.
Paying attention to the out breath.
And paying very close attention to the still points between the breaths.
And for the next couple of minutes,
Or until the ending bell and when the music fades out,
Just breathe.
And that's it.
Thank you.
Thank you.
Thank you.
