Welcome to the Beginners Meditation Practice.
This practice is designed for beginners,
People that have only been meditating for a short period of time maybe.
I've dabbled in meditation in the past and want to get back into it.
It's very simple and very pragmatic.
What we're going to learn today is how to breathe correctly and how to manage thoughts that may arise.
Firstly the thoughts.
The thought is something that pops up in your mind.
It's often called the monkey mind for that reason.
So when a thought arises,
Try and picture that thought as a cloud.
Cloud passing by and you're standing on the ground observing that thought and you just let it pass by.
When you're focused on your breathing,
It will also assist you with the letting go of the thought.
Let's begin.
Take a long slow deep breath in through your nose.
And then release through your mouth.
Now close your eyes gently.
Take another long slow deep breath in.
And then release.
We'll continue these breaths for a few moments which will tell the body that you're coming into your practice.
You may feel a slight tingling as the oxygen increases in your blood stream.
This is okay.
Some people can feel a little bit dizzy if they're very new to the practice.
Take a long slow deep breath in and release through the mouth.
Let's do that again.
Take a long slow deep breath in and release.
Take a long slow deep breath in and release.
We'll now have a period of silence.
Keep the same rhythm and breathing going.
Focus on the breath and remember when the thoughts arise,
Just observe them passing like a cloud.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
Let's take a long slow deep breath in.
When you're ready,
Start wiggling your toes and your fingers.
Take a long slow deep breath in and release.
Let's do that again.
Take a long slow deep breath in and release.
Now we're coming to the end of the meditation practice.
You can start to open your eyes.
Move your arms around a little bit.
Really observe the things around the room.
It's recommended that you practice a meditation for a minimum of 30 days to start to get into the habit of a daily practice.
10 to 15 minutes is fine.
Listen to this meditation for the next 30 days to help you build a habit.
Thank you for listening.
Have an awesome day.
