Meditation These instructions are a guide for a meditation exercise which takes about 15 minutes.
Firstly,
I would like to ask you to totally stop all other activities for the next 15 minutes.
See if you are able to allow yourself to do that.
Let everything go.
Take your time and find a comfortable and firm position in which to sit.
Straight back,
Relaxed shoulders,
Head up.
When you are sitting comfortably,
Take a few deep breaths in preparation.
Close your eyes but stay alert.
And then take your time to get comfortable in this position.
Let go of the business of the day and everything that has happened.
Meditation doesn't mean that we are simply resting or doing nothing.
Meditation means we are open and alert.
We are sitting and giving slight attention to everything that happens but without getting involved in it.
Meditation doesn't mean that we are not allowed to have thoughts,
Feelings or experiences.
These are fine but it's all about respecting what happens.
And how much happens doesn't matter.
Being involved in meditation,
That's what it's all about.
Firstly,
Think about your breathing.
Feel how you breathe in and how the air fills your lungs and then feel how you breathe out.
There is no special way to breathe.
Just notice how you breathe.
Perhaps you notice that your breathing is even or uneven.
Just notice it and let it happen naturally.
Namaste.
By now you will have noticed that it's quite difficult to constantly follow your breathing for a whole minute.
Your thoughts move quickly and before you know it you are thinking about something totally different.
That is no problem at all because that's just how thoughts work.
There are always thoughts that distract you.
This exercise is all about focusing on your breathing every time your thoughts occur and each time you get back on track with your breathing it is proof that you have been aware.
Even if you notice that you need to do this many times over,
That is fine because it's all about the breathing.
If you think about something else,
Bring yourself back to your breathing again and again.
Just try it for a while.
Namaste.
Keep doing the same.
If you notice that you are thinking about something else again,
Bring yourself back to your breathing.
If you wish,
You can give your thoughts a label.
You simply say to yourself thinking and then you bring yourself back to your breathing.
So you are aware of your thoughts,
Put a label on them and go back to your breathing.
Namaste.
See what happens when you bring yourself back.
Do you notice that you bring yourself back with a smile or do you notice for example an irritation or frustration when a thought pops up each time?
Simply be aware of it.
Don't go into your feeling but just label it as irritation or frustration or even if you can't think of a good name just call it emotion.
Simply turn back to your breathing until you are thinking about something else again.
Namaste.
You might also notice during meditation that you experience a physical feeling.
You can call that pain or tension or just feeling.
If nothing happens you can label that too as nothing.
Namaste.
Namaste.
When you sit here with your attention on everything that is happening inside you,
I invite you to let your attention wander even more.
For the next few seconds be very open and pay attention to everything that happens.
That means anything that happens inside you or outside of you.
Perhaps you are listening to something nearby and you can call that sound.
Don't push anything away and don't go into it either.
Give attention to everything from a distance like a spectator.
Label everything as it occurs.
Everything that occurs is okay.
Everything is allowed to be there.
Namaste.
Remain seated like this for a while using this method with an open,
Calm and alert mind.
Be aware of everything that happens without attaching yourself to it.
If you think this is enough,
You can finish this exercise and enjoy the silence inside you during your day.
Namaste.
Namaste.
Namaste.
