Hello,
This is Keri Scott.
I'm happy you've joined me today.
I thought we'd begin today by talking a little bit about what to do with thoughts when you're trying to meditate.
It's a struggle we all have whether you're just brand new at meditating or whether you've been practicing for a long time.
I'd like to share some thoughts with you from Sharon Salzberg's book Real Happiness.
She says Practicing concentration during a meditation session is something like learning to recognize what is not the elephant.
It's a continual letting go of that which is non-essential or distracting.
Later,
She says,
When a thought arises that's strong enough to take your attention away from the breath,
Simply note it as not breath.
Whether it's the most beautiful thought in the world or the most terrible,
One you'd never disclose to another soul.
In this meditation,
It is simply not breath.
With that instruction in mind,
Let's practice together a breathing meditation.
Get comfortable now on your cushion or in a chair,
Standing,
Sitting,
However is comfortable for you.
Make sure that your shoulders are tall and broad so that you can breathe easily.
Put a little space in the back of your neck,
If you wish,
By tilting your chin down just a smidge and letting go of some of that tension in the back of your neck.
Now,
Let's take three deep belly breaths together.
Let's inhale and exhale.
Inhale deeply and exhale all the way.
One more.
Inhale,
Filling your belly and your lungs,
And exhale.
If you're comfortable and you'd like to close your eyes,
Go ahead and do so now.
If you're not ready to close your eyes,
That's fine,
Too.
Go ahead and cast your gaze down and let your vision go a little unfocused.
Place your hands wherever they're comfortable,
On your lap or at your sides.
And let's focus on the breath.
See if you can find a place on your body or in your body where you can feel the breath as you inhale and exhale.
This might be right at the nostrils,
Where you can feel the actual air moving in and out.
This may be in your shoulders that might move up and down.
Or in your chest,
Or even lower down in your belly.
It might move in and out as you inhale and exhale.
Focus on what that feels like as you bring the air into your body and invite it to go back out again.
If and when thoughts arise,
Because they will,
They always do,
Remember they are not the elephant.
Recognize them as not breath and try and find your breath again.
Try and breathe deeply,
Without pressure,
Without strain.
Just allow your lungs to expand and your belly to move,
Bringing all that air into your body and back out again.
Remember if those thoughts pop in,
Remind yourself that they are not breath.
And with acceptance,
And maybe even a smile,
Go back to focusing on your breath.
There's no judgment.
There's nothing wrong with the thoughts coming and going.
There's nothing wrong with the thoughts coming and going.
They happen to everyone.
It's part of being human.
And the practice of meditation,
Quite frankly,
Is the practice of recognizing when a thought distracts you,
Being able to let it go.
You're not my elephant.
And go back to focusing on your anchor point or your breath.
Now,
I'll keep an eye on the clock so you don't have to,
And we will just focus on our breath for a few moments.
Did you have some thoughts intervene?
I know I did.
I'm hoping that you were able to remember the phrase,
Not breath,
To give yourself a way to let go of those thoughts and return to focusing on your breathing.
Let's go ahead now and take another deep breath,
Filling your belly all the way until you can't fit any more air in your body.
Inhale and exhale.
When you're ready,
Bring a little movement into your fingers and toes.
And again,
When you're ready,
And bring your vision back to the center.
Now,
Bring your attention back into focus or open your eyes.
Thank you for meditating with me today.
I'll see you soon.
