Welcome to session 3,
Calm.
In this session,
We're going to build on the technique which we've learnt in sessions 1 and 2.
Instead of counting the breaths,
In this session we're going to use the mantra calm.
So beginning with your eyes open.
Get comfortable,
Sit with a relaxed but alert posture,
Keeping your back straight.
Take a moment to check in with yourself,
See how the mind and the body both feel.
And then take three deep in breaths through the nose and out through the mouth.
In and out.
In and out.
In and then gently closing your eyes on the out breath.
Start to notice how heavy your body feels,
The heaviness of the legs,
The arms,
The torso and the head.
Feeling gravity pulling you down towards the ground.
And then start to notice any sounds that might be present.
No need to strain here,
Just allow the sounds to arise and to disappear all by themselves.
And then when you're ready,
Gently start to become aware of the breath.
Just focusing your attention wherever you feel the breath most clearly.
This could be at the nose,
In the chest or in the belly,
Any of them is fine.
This time,
Instead of counting the breaths,
See how repeating the word calm in tandem with the breath feels.
So you would say mentally calm on the in breath and calm on the out breath.
Continuing this indefinitely.
And just remembering to revert your attention back to the breath and to the calm mantra of your mind wonders.
If it helps you can elongate the sounds of the word calm.
So you would say mentally calm on the in breath,
Calm on the out breath.
By elongating the sound of the noise,
You again reduce the scope for thoughts to distract you.
Try not to be frustrated or upset if your mind has wandered at this stage.
Remember to put a little smile on your lips and in your mind and just gently reversing your attention back to the breath and to the mantra calm.
When repeating the word calm,
See if you notice any calm sensations anywhere in your body.
It might be that the breath naturally slows down or it might just be a feeling of relaxation in your body.
And if you start to get these feelings,
That's great.
Notice them,
Enjoy them and allow them to be.
The mind is naturally very busy.
So once again please don't get frustrated or upset if the mind has wandered and you have forgotten that you were supposed to be meditating.
Your reaction here is crucial if you can maintain a positive attitude,
If you can even be happy that you've noticed that the mind has wandered.
This will massively speed up your progress.
So just gently and smilingly revert your attention back to the breath and repeating the word calm.
And now just gently giving up all efforts entirely,
Allowing your mind to be free to do whatever it wants.
Notice any sounds,
Any smells,
The sensations of sitting.
And before you open your eyes,
Check in with your mind and your body.
See if they feel any different to how they felt before the session began.
And then when you're ready,
Gently opening your eyes.
Again being careful not to just rush off mindlessly,
Just slowly and gently returning yourself to the room.
Be happy that you've taken the time to meditate today and congratulate yourself for doing so.
And have a great day.
