Easy Guide To Meditation

This is for those new to meditation. Guiding you step by step it quietens the mind and relaxes the muscles. Good for High School Students as well as adults.

Transcript

I would like you to sit down in a chair,

One that gives good back support and that you feel really comfortable in.

If you prefer to sit on the floor,

You may do this,

And rest your back against a wall.

It's a good idea to loosen any tight belts or clothing that may cause discomfort or distract you.

When you are settled,

Lightly close your eyes.

I would like you to take a few deep breaths in through the nose and out through the mouth.

In and out.

In and out.

In and out.

Good.

Feel that with each out breath that your body is starting to relax.

In and out.

In and out.

Feel the breath travelling down the right side of your neck,

Across the right shoulder and down the arm into the hand.

With each out breath,

Allow the tension to release,

Flowing out down the arm and hand and away through the fingertips.

With the tension in your right side completely away.

Now the left side of the neck,

Allow the tension to leave with the out breath,

Down the arm,

Into the hand,

Into the fingers.

Let it just flow out.

Now breathe out the tension in the legs.

As the breath travels down the calves,

Into the lower leg,

Into the ankles.

It's washing away all the tightness,

Washing away through the feet and out through the toes.

With each out breath,

Pushing out more and more tension.

Now the spinal column.

As you breathe out,

The tension is releasing from between the shoulder blades,

Travelling down the spinal column to the base where it dissolves.

Gradually let go of your thoughts.

You're becoming more relaxed with each breath.

You allow the chair to take your full weight and melt into it.

All that exists at this moment is the steady rhythm of your breathing.

In and out.

In and out.

Your body is feeling relaxed now.

All stiffness or tightness in the muscles is now dissolved.

Your breathing is steady.

It's like the ebb and flow of the tides.

Like the waves rolling into the shore and flowing out again.

Let's ride in and out.

In and out.

Let any thoughts come along.

Don't fight them.

Watch them float by like a dream.

Then turn your attention back to your breathing.

Feel the gentle rhythm of the breath.

You are very peaceful now.

You are feeling as light as the air that you're breathing.

The breath is passing through every part of you.

Through each pore of your skin.

It's as though you've become a great cloud of energy.

Feel that this energy has soaked through every part of your body,

Renewing and repairing.

Should you be suffering pain or illness,

Imagine that dissolving now.

Visualize this energy going to that part of the body.

See the pain gradually diminish.

All tensions,

All pain being dissolved.

You are going deeper and deeper into your meditation.

You are going to bring two words into your mind now.

The first is so,

S O and the other is hum,

H U M,

So hum.

Slip these words very easily into the rhythm of your breathing.

As you breathe in,

You think of so.

As you breathe out,

You think of hum.

So hum.

So hum.

So hum.

So hum.

So hum.

You are feeling very relaxed.

All you are aware of at this moment is the so hum.

Feeling relaxed,

You are aware of this beautiful rhythm.

You are flowing with everything,

Feeling at one with all life.

Enjoy the so hum and the sound of the birds and the water running.

Your breathing is very soft and.

.

.

.

.

.

.

.

.

O'Neill,

I think it's time to go.

I'm going to sleep.

I don't want to go back.

I'll see you later.

Hey,

You.

Good night.

Good night.

Good night,

O'Neill.

Good night.

Good night.

Good night.

Good night.

Good night,

O'Neill.

Good night.

Whenever you feel stressed,

Think of the Soham.

Think of your breathing and remember the peace that you are experiencing now.

Gradually start to come out of your meditation.

We will do this together step by step.

I would like you to let the Soham fade from your mind.

Let it go.

You are aware of your breathing once more and your breathing has become slow and very steady.

You have been meditating quite deeply so we will come out very slowly.

Keeping your eyes closed,

Take a couple of deep breaths in and out and start to become aware of the physical body again.

Keeping your eyes closed,

Gently have a stretch.

Become aware of the fact that you are sitting on a chair or on the floor.

Become aware of your arms and your hands.

Now be aware of your legs and your feet.

When you feel ready,

Slowly open your eyes.

You may,

After opening your eyes for the first time,

Wish to close them again for a moment and then open them a second time.

Now sit quietly for a moment until you are ready to stand up.

So we will now review the steps of your meditation technique.

Firstly,

Take the phone off the hook and let people know you do not wish to be disturbed.

Secondly,

Sit in a comfortable position with your back supported.

Thirdly,

Relax your body by taking some nice deep breaths and you find you slip into a beautiful breathing rhythm.

Then imagine that your breath is expanding and filling your whole body like a cloud of energy.

While your body feels nice and relaxed and your breathing is steady,

You bring into your mind the Soham mantra and this will take you into a deeper state of meditation.

When you feel you have meditated for as long as you need to,

Slowly stretch but keep your eyes closed and then when you feel ready,

Open your eyes and you are ready to carry on with your usual activities.

I do hope you have enjoyed your first meditation and if you practice this once in the morning and once in the evening,

You will gain the maximum benefit from it.

After practice,

You will be able to get into the meditation quickly and easily and then you will have a wonderful tour for bringing you peace and harmony anytime and anywhere.

When you feel you have mastered side one,

You may wish to turn your cassette over to side two and commence the color meditation.

Do not commence the color meditation until you are happy and confident with the Soham technique.

This concludes side one.

Reviews

Liked the background music a lot. Helped me focus better

Beautiful and powerful, not just for beginners

Enjoyed , very calming, Glad I came across 😌

Wonderful ... many thanks

Lovely 🙏 thank you

This lovely meditation is very helpful for me. Voice, pace, background all my kinda just right❣️
Setting intention to practice this meditation twice a day. Much gratitude~Namaste

Now i get it.. felt light as the wind ❤️❤️

New to mediation. I really liked the teaching of the, "So"&"Hum"mantra. Very deep mediation technique that quietens the mind and centers/aligns your very being. Thanks for seeing your talents.
Namaste

I enjoyed his meditation very much. Thank you!

Extremely AMAZING! thank you, thank you, THANK YOU!

Loved it felt very relaxed
Thank you

I'm grate full, thank you 🌟

Absolutely Amazing, thank you so much!!!

Very good, I will use often. thank you.

Very good beginning meditation. Good instruction with plenty of spaces in between.

Really nice. I had doubts whether I could perform such long meditation, but thanks to the instructions, I've managed :-)

Great beginning guide.