Welcome to session 14.
Recap.
Be flexible.
In this session we are going to quickly run through the core practice that we've been learning and you've learned a variety of different tools which have accompanied the main focus of meditation which is focusing on the breath.
The key to your continued progress going forward is flexibility.
Knowing which parts of the meditation work best for you,
Being willing to change based on how you feel in each session and over time as well.
The more you know about what works for you and the more you're able to use these different tools depending on how you're feeling on any given day,
The more that your practice will benefit over the long term.
Flexibility really is key.
So beginning with your eyes open,
Just taking a moment to get comfortable sitting with a straight back,
Checking in with your mind and your body and taking three deep in breaths through the nose and out through the mouth.
In and out.
In and out.
In and then just gently closing your eyes on the out breath.
Take a moment to feel how heavy your body feels.
The heaviness of the legs,
Of the torso,
Of the arms and of the head.
And start to notice any sounds that might be arising.
Again if you really enjoy the process of listening out for sounds,
Feel free to extend this part of the meditation or to make sound the primary focus of your meditation.
And then start to focus your attention on the breath.
It might be strongest at the nose,
At the chest,
At the belly and this might differ from day to day as well and that's absolutely fine.
Just go with the one that feels easiest and most comfortable in the present moment.
And you can count the breaths or use the calm mantra if it helps to anchor your attention on the breath.
The key element is trying to enjoy the process of breathing as much as you possibly can.
Focusing on where the sensations feel the most pleasant and the breathing feels most natural.
As we'll remember that breathing is something that happens all by itself.
There's nothing to do here.
And then remembering not to worry.
If your mind wonders,
It inevitably will.
The key really to your practice is to be happy in this moment,
Not to get across.
Just put a smile on your lips and a smile in your mind.
Mentally pat yourself on the back.
Congratulate yourself and see if you can notice any positive feelings and sensations in the body and just try and bring this positivity into the session as you refocus your attention on the breath.
Again,
If the mind is particularly busy some days,
You might want to focus on the breath edges.
The small pauses between the in-breath and the out-breath and the out-breath and the in-breath.
This extra detail often helps to anchor people's attention on the breath.
You might also want to notice the difference in temperature between the cold air coming in,
The nostrils and the warmer air coming out.
Again,
Remembering not to get across if the mind wonders,
Smilingly returning your attention back to the breath and also remembering that meditation should be enjoyable.
You should look forward to the time that you spend meditating each day.
If you do,
You're much more likely to practice and I think the way to make this happen is to allow yourself to enjoy it.
If there's particular styles or techniques or tools that you've enjoyed in the past few sessions,
Feel free to focus on them.
Work out what you like the most,
What you enjoy the most and then feel free to focus on them.
And just remember flexibility is crucial.
Every day,
Meditating will be different.
Something that works one day might not work another day.
So have the attitude of flexibility as you go forward into your practice in the future.
And just letting go of all effort,
Allowing your mind to be free to do whatever it wants to do.
Notice any sounds,
Any smells,
The sensations of sitting.
Just checking in with yourself,
Seeing how you feel now compared to how you felt before the session.
Just remembering not to rush off quickly when the session is coming to an end.
When you're ready,
Opening your eyes.
Remain sitting,
Just take stock of your surroundings,
Take stock of how you feel.
Try and make a commitment to be as mindful as possible throughout the rest of your day.
And congratulate yourself for meditating.
Almost everyone in the world doesn't take this time for themselves,
So you should be happy that you've chosen to do so.
Have a great day!
