In this practice today we're going to explore how best to sit for meditation and just simply begin to get used to following your breath.
Following the breath helps us to begin to draw your awareness from the busy outside world towards yourself and into the present moment.
While you're meditating you will probably often notice your mind drift off in thought.
In these moments please don't worry about it.
This is totally normal.
We all have thoughts.
The thing to remember is you don't need to try stop the thoughts or do anything with them at all actually.
For the moment whenever you notice you've drifted off try not to worry about it or judge yourself.
Just leave the thoughts alone and gently bring your awareness back to your breath.
There's nothing else you need to do.
You can just relax and enjoy and I'll be here to guide you all the way.
Let's start by finding yourself somewhere comfortable to sit.
It depends on your body and what support it needs.
You can sit cross-legged on a cushion on the floor.
You can sit leaning up against something if you need the support.
You can sit on a chair with your feet on the ground if that's more comfortable.
If you really need to you can also lie down as well as long as you're comfortable enough but still feel fresh and awake.
It's beneficial to have your back straight if you can and tall but also don't be too rigid.
Allow a sense of softness and movement in your body.
So sitting tall,
Awake but also relaxed and at ease.
Once you're comfortable gently close your eyes and allow yourself to begin to settle.
We'll do a few calming relaxing breaths together first.
We'll take a deep breath in through your nose and breathe a long slow breath out through your mouth like you're breathing out through a fine straw.
Really feeling your body relax as you breathe out.
So take a deep full breath in through the nose and a long slow breath out through the mouth through the fine straw.
Feeling your body starting to relax and settle.
And again a deep breath in through the nose and a long slow breath out through the mouth.
Feeling your body relax down.
Another deep breath in through the nose and a long breath out.
Relaxing and unwinding.
A deep breath in and a long slow breath out.
And in and out.
Feeling your body relax and calm.
And then just breathe naturally.
Notice your breath coming in and notice the breath going out.
Breath by breath.
And when you find you've drifted in thought don't worry about it.
It's totally normal.
We're not actually wanting to stop thoughts or push them away.
As well as there's no need to create stories around them.
See if you can leave them alone for now and gently bring your awareness back to your breath.
Notice the rhythm of your breath.
Notice the feelings and sensations of your breath coming in and out of your nostrils and your throat.
Notice the rising and falling of your lungs,
Ribs and abdomen.
With each in-breath and each out-breath.
Notice your breath coming in and out of your nostrils and your throat.
Notice the rising and falling of your lungs,
Ribs and abdomen.
With each in-breath and each out-breath.
You don't need to try and hold your awareness on your breath.
Simply allow yourself to be present and inquisitive of the quality of the breath each moment in your body.
And when you notice you're distracted again there's no need to judge yourself and there's no need to try and stop the thought.
Again,
Just let them be as they are and gently bring your awareness back to the feelings and sensations of the breath within your body.
Allowing yourself to relax and enjoy.
And again notice your breath coming in and going out.
Notice the slight pauses between your in-breath and your out-breath.
Notice the air coming in and out of your nostrils and your throat and lungs.
Your belly and ribs expanding and contracting.
Each in-breath and each out-breath.
As you begin to settle notice how you feel in your body.
Do you feel calmer?
Do you feel slightly more relaxed or more present?
That's all we're going to do today.
Simple,
Right?
As we bring this meditation to a close,
I hope you feel proud and inspired on taking the first step on your meditation journey.
In time,
As you deepen your experience,
Meditation can be a truly profound journey that can bring so much calm,
Healing and inner peace.
But of course,
Like anything,
It takes time and practice to be able to deepen and practice to be able to deepen into it.
So please practice this meditation as many times as you need until you feel comfortable with it before moving on with the practice.
When you're ready,
You can slowly open your eyes and come back into the room.
This meditation is from my course,
Learn to Meditate and Self-Explore,
Where I gradually take you through the steps,
Starting right from the basics of learning to meditate,
Learning to connect with yourself and begin to self-explore.
So if you'd like to go through that process with me,
Step by step,
You can take a look at the course.
Thank you.
