This meditation is designed for people who have not yet had success with meditation,
Or don't even know what it is.
Meditation can seem like an intimidating,
Complicated thing,
But it's really not.
Let's not overthink it.
What matters in this moment is that we just sit down and do it.
The more we do it,
The more it will make sense.
Go ahead and sit down.
Get comfortable.
Close your eyes.
If you can sit up straight,
Do so.
If not,
Then don't worry about it.
You've already accomplished more than most people just by being here.
Rest your hands in your lap or however is comfortable and just breathe.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
If you know how to breathe through your belly,
Do so.
If not,
It's okay.
Just breathe however you're already doing so.
Relax your breath a bit so that it slows and deepens naturally.
Now focus on being aware of where your feet are in contact with the floor.
Try to feel the weight of your feet on the floor.
Now focus on how your weight meets the chair when you're sitting.
Breathe and be aware of the weight of your body sitting.
Be aware of your body breathing.
Your thoughts might kick into overdrive at this point or they may not.
Either way is okay.
We are only concerned with learning how to meditate and we are doing so right now.
When you realize that you're thinking,
Simply acknowledge that you're thinking and refocus on the weight of your body sitting and on your breath.
That's all you have to do today.
You're going to sit like this for a couple minutes.
The time might pass quickly or it might seem to drag on.
Whatever happens is okay.
The only goal for today is to sit and practice.
If you do that,
Then you are winning.
I will let you know when our session is coming to an end so you don't need to worry about it.
You truly are doing great.
Welcome again.
Okay.
Okay.
When you're ready,
Become more and more aware of the room around you and open your eyes.
You've done a great job today.
Congratulations.
You are learning how to meditate.
