Welcome,
How nice of you to join me.
This is Marie of Unwindfulness and I'm going to tell you about a couple of types of meditation.
So find a comfortable place to sit.
You can lie down as well or sit on a chair,
Preferably one without back support.
Or of course you can sit on a meditation pillow.
Make sure your spine is straight.
For more information you can go back to meditation 102,
Meditation position.
So let's explore this first type of meditation,
The gateway drug so to speak,
Is guided meditations.
Someone instructs you in a recording like this or a life event through the steps that you take to get to the desired state of relaxation.
Following this you get instructions what to look for in your mind's eye.
In this setting you can explore a part of yourself,
Heal chakras,
Just relax or many,
Many more things that you could be guided through.
The world of guided meditations is almost endless and you're going to find the one that suits you best.
The second meditation type is silent meditation.
In this setting there's no guide but maybe yourself.
You can meditate on a question,
On a feeling and if you're a beginner you best find a place where you know there will be no distraction for a short time.
Of course the neighbour might begin to mow the lawn or a loud motorcycle passes by as you just sit and relax but you will learn to accept these things after a while.
For beginners it might be a little more difficult but still worth the effort.
In your head you can maybe count backwards from say 17 in order to focus.
So a great way towards meditating in silence are combinations.
Some teachers guide you to the relaxation and maybe start with a question or instruction to meditate on and then give you time to do meditate on that subject for a while in silence.
I love these meditations and when I really like a meditation that has no silent part I would just let it play out and sit in silence afterwards.
So there's an option for you.
You see as humans most of us have a busy life with maybe a job,
Family,
Responsibilities.
While being awake we receive so much information like sensations,
Impressions and once we're silent they tend to pop up and want to be processed.
And this is okay you can give this information a time to be processed like write a journal,
Talk about them with a friend,
Etc.
And while meditating if a thought pops up you can smile it away.
You can acknowledge it and say like hey there's a thought,
Goodbye thought.
So let me guide you through this last part that I explained a meditation with a beginning,
A guided beginning and a part of silence in between to explore whatever is going to come up.
I will start and end the silent part with a sound for you like this and if you like you can close your eyes now or softly gaze at a point in front of you on the ground.
Now take three deep slow breaths in through your nose and breathe out through your mouth with a sigh.
Do that three times in total and then return to your normal breathing.
Right now let's find your breath.
Where do you breathe to?
Do you breathe into your stomach?
Does it rise and fall?
Or do you breathe into your chest?
What are your shoulders doing?
Now try to relax your face,
Those tiny muscles around your eyes and your mouth.
Make sure your jaw isn't clenched just open your mouth a tiny bit.
Relax your hands and relax your stomach.
Now with your eyes closed look around the room that you're in so try to see it in your mind's eye.
Can you see the room?
Now try zooming out a little bit.
Can you see yourself sitting in the room?
Now zoom out some more and more and the room gets smaller and you can experience the lightness or weightlessness which is very comfortable and enjoyable.
So I will give you a couple of seconds to experience this and maybe you want to focus on your breath.
So keep exploring with curiosity.
You don't have to change anything just experience and if you like you can count down and don't worry every time you notice a thought you're actually on the right track.
Just notice,
Let it go,
Smile and return back to your breathing or counting.
So I'll give you some time to explore.
You you you you you you you well done.
Now with your eyes closed I invite you to come back to the room,
Feel the surface underneath you,
Maybe move your fingers and toes,
Move your arms and legs,
Maybe you want to stretch a little bit.
And once you're ready you can open your eyes and smile.
Congratulations,
You've just completed your first meditation.
So you can come back to this recording as often as you like and if you want to practice the behavior you can also pause at a certain moment in order to prolong the focus part.
But you're also welcome to join me at meditation 104 where we will deepen the subject.
So have a wonderful day and see you soon.
