Hello and welcome to the session.
Today we're going to be learning about Silent Superheroes.
Did you know that superheroes really do exist and you can become one right now?
All you need to do is sit in silence.
That's it.
Meditation has the ability to give you real world superpowers and I'm going to teach you how.
All you need to do is right now and once per day just sit in silence and listen.
Listen to the sounds coming from outside.
Listen to the sounds coming from inside.
Listen to the sounds coming from inside your head.
And feel.
Feel your body.
Take a big slow breath in through the nose and out through your mouth and feel that breath moving.
Now as I'm talking I want you to keep focused on the sound of my voice and the feeling of your breath coming in and out of your nose.
And I'm going to tell you some of the superpowers that you're going to get if you practice meditation.
If you listen to this talk every day.
Are you ready?
You're going to get the superpower of calmness.
Do you know how sometimes something annoying happens and you get very upset and then maybe your parents or your friends don't want to give you that toy or they don't want to play with you anymore because they're a bit annoyed.
Well the more that you meditate,
The more that you breathe slowly and calmly,
The more skills you'll have at staying calm and the more you stay calm the better time you'll have.
The better time everyone will have.
So why don't we right now take a big slow calm breath in through the nose and out through the mouth.
The second superpower that you're going to get for meditating with me every day is focus.
You're going to be able to stay focused on a task.
This may mean that you'll get really really good at reading or playing video games or kicking that soccer ball around.
Whatever you choose to do,
Your ability to focus will make you so so much better at it because you know that the best way to improve,
To learn,
To get better and importantly to have fun is to be able to stay focused on a task.
So if you can focus on your breath,
If you can focus on what you can hear,
On what you can see in this moment right now,
Well you're certainly going to have the superpower of focus when you need it and that way you'll be able to do the things that you enjoy doing far longer and have such a better time doing it.
So right now I want you to put your hands together and clasp your hands together and squeeze super big.
Feel what it feels like to be squeezing.
Feel what it feels like to focus on those hands.
Now relax your hands down,
Put them in your lap and focus on your breath and I'm going to stop talking for 15 seconds,
Just a very short amount of time.
All you need to do is sit silently and you'll start to get those superpowers.
Are you ready?
Let's do it.
Great work.
Now I want you to join me here again anytime you feel a little bit like you want to grow those superpowers.
If you want to be a superhero the best way to do it is to sit and relax.
Now I'm going to stop talking for 15 seconds.
Now relax your hands down,
Put them in your lap and focus on your breath.
Feel what it feels like to be squeezing.
Feel what it feels like to be doing is to sit in silence.
Become a silent superhero with me.
Have a great day.
This talk was taken from the book Mindfulness a guidebook to the present moment.
