I've been thinking about creating a guided meditation for you guys.
Something very simple that you can do and practice at home,
So you can really get connected as fast as possible.
So we're going to start off with just getting your seating right,
And then I'm going to take you through an actual guided process.
So if you're driving,
Press pause,
Rather do this at home.
And you want to create a space that is as conducive to relaxation and as conducive to meditation as you can.
So switching off your phone,
Making sure you're not going to be disturbed,
And just setting aside in your mind time to really focus on this process.
So let's talk about the seat.
You want to be able to make sure that your back,
Your neck and your head is straight.
So if you're going to sit on a chair like this,
Make sure you put a pillow just underneath the buttocks so that you can sit up and it's comfortable.
You can leave your arms,
Your palms facing upwards or facing downwards or one on top of the other in your lap.
Let's begin.
As you sit down,
Begin to feel yourself relaxing on the chair.
Feel your feet supported by the ground and your body supported by the chair.
Just begin to concentrate on how your body is feeling right now.
Keep all your attention on what you're feeling.
Bring your attention into the room and then into your body.
And feel yourself really just focusing inward and slowing down.
Feel all that energy that's been dispersed,
That's been frantic.
And feel all that energy just coming back to this moment,
Coming inward and really begin to focus inward and relax.
Now,
Start by taking your attention to the breath.
Feel your breath moving in and out of your body.
Feel the natural rhythm of your breath.
Don't control your breath.
Just feel the natural rhythm of your breath entering and exiting your body.
In and out.
And now I want you to scan your body from head to toe and notice anywhere that you feel tension.
Just take your awareness to where you feel tension.
So you can either do this from scanning from the top of your head all the way down or if you feel where you have tension straight away,
Take your awareness there.
So from the top of your head,
Slowly just scan downwards,
Down your neck,
Your chest,
Your arms,
All the way down,
Your legs,
All the way to your feet.
And when you're ready,
If you haven't already,
Allow your eyes to close.
And then just focus on your breathing in and out of your body.
Every time your mind becomes distracted,
Bring it back.
Bring it back to the breath.
Use your breath as an anchor.
Your mind is going to be distracted.
Your energy is going to be distracted for a while until you learn to really focus and let go of those distractions.
It's okay.
It's okay for your mind to be distracted.
It's normal.
You're not going to stop your thoughts.
All you're going to do is allow your attention to let the thought go and come back to the breath.
Focus.
Notice what's happening in your mind.
Notice the thoughts running through your mind and just acknowledge them and then bring your attention back to your breath.
Just feel your breath moving your body.
You might become aware of emotions that are coming up from your unconscious,
And you can do the same thing.
Just notice,
Feel,
And come back to your breath.
Do not judge what your thoughts are and do not judge what your emotions are.
Just notice them.
Notice them and come back to the breath.
Feel all the muscles in your body relaxing.
You might feel the weight of your body pulling down on the floor from gravity.
This can be relaxing in and of itself.
Just let your body go,
Keeping the back,
The neck,
And the head straight.
Just let the rest of your body go.
Find that little point of balance where the spine is balanced,
One vertebra on top of the other,
And slowly let go.
Let your mind settle on focusing on your breath.
With time,
This will become easier.
Just focus on your breath.
If you have thoughts that come up in this space that you feel that you need to remember,
Because sometimes as your mind relaxes,
You might remember things that you've forgotten.
If you want,
You can keep a pad of paper with a pen and write them down.
If you can,
Let them go.
If you can't let them go,
Write them down and then come back to the breath as quickly as you can.
Go deeper and deeper.
Let go of all distraction.
You do not have to be anywhere.
Just allow yourself to center down inward,
Letting go of the day,
Of your ideas of what the day are,
What they hold.
And begin to focus even more inwardly,
Opening up to what's happening inside of you.
There is an inner dimension,
An inner reality that is constantly flowing.
Become aware of this inner dimension.
Feel that flow.
Feel that flow without judgment.
And then when you're ready,
Bring your attention back.
Slowly open your eyes and come all the way back.
And you can extend this as long as you like.
Try for five minutes.
Try for ten minutes.
Try for five minutes.
And then extend to ten,
Fifteen minutes.
Even five minutes a day is better than no meditation.
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And remember,
You're always greater than what you think.
