25-Minute Meditation

In the English training course ‘Deal with Stress’ of the Dutch online platform 'Uit je hoofd, in je lijf,' you will learn to reach a better balance between thinking and feeling, between head and body. This means more inner rest, calm and peace, more strength and more self-confidence. Through this training, we aim to hand people the tools to achieve that for themselves. The training consists of a combination of techniques to experience basic calmness and strengthen this inner peace on a permanent basis. But the training offers more. It also teaches you techniques to handle and manage any strong negative emotions, e.g. worrying too much. You will get to know yourself better by applying observation techniques which will help you to recognise oncoming emotions and to understand what happens physically. Although the platform is Dutch, there is an English training available for those who speak English. This exercise is a part of this training.

Transcript

Meditation These instructions are a guide for a meditation exercise which takes around 25 minutes.

Firstly,

I would like to ask you to totally stop all other activities for the next 25 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 and shoulders.

Take your time and find a comfortable and firm position in which to sit.

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.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

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 sending 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 because 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.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and let it happen naturally.

Let go of the business of the day and let it happen naturally.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

And back to your breathing.

Keep doing the same.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

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're aware of your thoughts,

Put a label on them,

And go back to your breathing.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

Let go of the business of the day and everything that has happened.

You you you you you you 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 you you you you you you when you sit here with your attention on everything that is happening inside you I invite you to let your attention wonder even more for the next few minutes 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 you 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 you you you you you you 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 you you

Reviews

Excellent introduction to sitting meditation. Thank you.