Meditation For People Who Think They’re Doing It Wrong

06:27

06:27

Meditation For People Who Think They’re Doing It Wrong

by Ann-Marie Everitt

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

3

A gentle reminder that there is no perfect way to meditate. This short practice is for anyone who has ever said, "I can't meditate, I tried, but I did it wrong." If you feel restless, distracted, or unsure, and want to feel supported rather than corrected, this meditation is for you.

Meditation Beginner Self Compassion Body Scan Posture Support Beginner Meditation Silent Meditation Posture Guidance

Meet your Teacher

Ann-Marie Everitt

New York, NY, USA

Meet your Teacher

Ann-Marie Everitt

New York, NY, USA

Transcript

Welcome friends my name is Anne-Marie and today we're going to share a meditation for those of you who have ever said I tried to meditate but I did it wrong. I'd like to meditate but I don't know how to do it. I've been meditating for about 30 years because I love it and I would be rich if I received a dollar for every time somebody said one of those two things to me. I'm doing it wrong I don't know how to do it. Tell me what type of meditation do you do? And my stock response is usually the type where you sit still and don't say anything just for three minutes. I mean how easy is that? We all have the capacity to not say anything for three minutes. Even those amongst you that love to speak that have always got something going on in the mind that just has to pop out. Even you have the capacity to make a choice to not say anything for three minutes. That's it. And to not move. And not moving doesn't necessarily mean that you can't shift in your seat or you know if you've got an itch you can't scratch it. But in general the idea of being still is to be as still as you can while not speaking for three minutes. So let's give it a go. I think we can do it. In fact I know we can do it. So let's give it a go. I recommend not even worrying about sitting cross-legged if you're new to meditation. However if you want to sit cross-legged please go ahead. Otherwise find a chair and simply sit on towards the edge of the seat. Perhaps even sit on a pillow towards the edge of the seat so that the hips are slightly elevated above the knees. And then beneath the knees are your feet. So this creates a square shape and nice steady space for you to sit. And from here just press down into your feet and press down into the seat on the pillow. And feel the spine get nice and long naturally without forcing anything. Relax, Soften the shoulders, Relax, Soften the face. If your chin is pointing up just bring it down parallel to the ground or even slightly tucked. Place your hands gently in your lap or rest them on the thighs and we're ready. Go ahead if it feels comfortable to close your eyes or just direct the gaze towards the floor. And now we're going to basically just share silence. I'll give you the occasional prompt or directive so that you personally can stay still and keep that commitment to not say anything. And we're just going to do this for three minutes. Well even a little less because really we've begun. You're already meditating and of course you're going to still be thinking. That's the goal here is not to stop your thoughts. The goal is to be still and to not say anything. The mind likes to have a focus so you can simply notice the sensations that you're experiencing in the body. You can start at the feet and work your way up. Just 30 more seconds of sitting still and not saying anything. And there you have it friends. Congratulations you've just meditated. I'm so proud of you. Notice how you feel. If you haven't already go ahead and open your eyes. Maybe clap your hands together five times and enjoy the rest of your day. I'm so proud of you. Congratulations you've just meditated.