Welcome and I hope that each one of you will come to find peace within yourself.
Today I'm doing part 3 in my series for people who are curious about meditation but it can honestly be for anyone.
In this session I'm going to talk about some of the benefits of meditation but I think it's best if we get in touch with our breath first and then I can talk while you settle in and breathe.
Now please make sure that you're someplace where you won't be disturbed for a while and make sure to silence your devices.
This is your time so set yourself up for success by creating a good environment.
Close your eyes now and let's begin to focus on our breath.
It doesn't matter if you're sitting,
Lying down or standing.
The only thing that matters is that you are comfortable and alert.
Now all you have to do is breathe.
Just breathe.
Breathe normally and don't force anything.
This is your meditation and you have to be comfortable with all aspects of it.
Remember you're not trying to breathe like me,
You're just trying to breathe like you.
So just breathe normally and let yourself settle into this moment.
Remember forever is now.
It's now.
And as we continue to breathe and relax,
Feel the relaxation flow through your body.
Breathing in and breathing out,
One breath at a time.
And do whatever you need to do to settle into this moment.
This is the only moment that exists so make the most of it.
If you need to shrug your shoulders or rotate your neck or wiggle your hands in order to settle in,
Then do that.
And if you notice thoughts crossing your mind,
That's fine.
Don't worry or make any judgments.
Just observe the thoughts as well and let each one pass across your mind.
Thoughts are like clouds in the sky or like waves on a lake.
You don't need to do anything but observe.
Let them pass away.
The more you get in touch with your breath,
The less your thoughts will intrude.
Our breath is our anchor and it provides us with life and energy.
It sometimes helps if you try to visualize the energy flowing into you as you breathe in.
Let any negative thoughts or feelings pass out of you each time you exhale.
This is a time to let go of anything that doesn't serve you.
Remember,
All the things we're looking for are on this path that begins with our breath.
And we proceed down the path one breath at a time.
Just listen to the sound of my voice.
Observe each breath and each thought and just continue to relax.
Remember,
You don't have to focus on forever but just one breath and then the next and then the next.
Breathing in and breathing out one breath at a time.
And I assure you that the more often you get in touch with your breath,
The easier it will be.
Just breathing in and breathing out one breath at a time.
And I've said before you don't have to commit to a 30-minute session.
Stop in your day and follow your breath for just three or four minutes at a time.
You'll be amazed at the difference it will make.
One breath at a time is all it takes.
Now while you continue to follow your breath,
I'll talk about some of the benefits of meditation.
And remember,
These aren't just my opinion.
These things have been proven by science.
Meditation can provide so many things that can enhance both your mental and physical well-being.
Meditation is renowned for its ability to reduce stress.
By practicing mindfulness and redirecting your thoughts,
You can lower cortisol levels in the body,
That's the stress hormone,
And mitigate the harmful effects that stress has on your body.
Regular meditation can decrease anxiety levels.
An analysis found that it's particularly effective for individuals with high anxiety.
In fact,
An eight-week mindfulness meditation program helped reduce anxiety symptoms in people with generalized anxiety disorder.
Meditation fosters emotional health.
It helps you to recognize and accept negative emotions,
Especially when combined with a mindfulness practice that keep you grounded in the present moment.
If you struggle with sleep,
Meditation can be your ally.
It promotes healthy sleep habits and can lead to better and more sound rest.
Meditation encourages introspective and self-awareness.
By tuning into your thoughts and feelings,
You gain a deeper understanding of yourself.
Regular practice of meditation can cultivate gratitude.
It helps you to appreciate the present moment and the blessings in your life,
The blessings of your life.
Meditation affects areas of the brain that regulate functions like digestion and blood pressure.
It can help counter heart disease.
It improves your immune function and enhances your emotional regulation.
And if you master the breath,
It will change your life.
It did mine,
Just breathing in and breathing out,
One breath at a time,
And then again,
And then again.
Remember,
Meditation is learning to focus your mind.
It just takes practice.
It just takes a little commitment.
And I found that the key to meditation is simply breathing in and breathing out,
One breath at a time.
Now,
As we come to a close,
Open your eyes and come back into the room,
Being aware of each breath,
Being aware of the birds and the trees and the flowers in the yard and the needs of those around you.
By doing this as best we can,
By introducing stillness and a sense of calm and following our breath,
We can live our lives more fully.
Wiggle your fingers and toes and stretch and feel how good it is to be alive.
Notice how relaxed you feel.
And notice how good it feels to be alive in this moment.
And this moment is the only moment we can be sure of.
It's the only moment that matters.
Forever is now.
The past is unchangeable and the future does not exist except in your mind.
This,
Here,
Now,
This is all you can be sure of.
And that's why I always say we are breathing in and breathing out,
Just one breath at a time.
Take time to get in touch with your breath throughout the day so you can appreciate your life more fully.
I hope this has been a beneficial and calming session and I want to thank each and every one of you for taking the time to join me in this practice.
If you're interested,
Please join us in our group on Insight Timer Meditation with Michael.
We'd love to have you.
Until next time!
