Hello and welcome to session 4 in our Introduction to Meditation 30-Day Course.
Last week we explored relaxation through a guided body scan.
This session we're going to continue to explore the ideas of posture and relaxation by doing a really deep rest.
Really,
Really deep.
One of the cool things about meditation is that we can learn to tap into places that we never knew existed.
It's sort of like we're used to living on the surface of our minds,
Noticing mostly the dramatic stuff,
The big emotions,
The exciting ideas.
But if we slow down and get very still,
The mind can drop down between the emotions and the thoughts into very subtle,
Peaceful places.
And spending time in these spaces is really good for us.
The stiller we get,
The deeper we go.
This is a wonderful meditation you can do anywhere and it can be a nice reset to do in the middle of a hectic day.
And,
As with all meditations,
We don't have to be perfect at it.
Even a little bit of rest can help us feel refreshed.
Coming now to sit.
Entering into your meditation.
Setting your intention to be here,
Present and alert.
Sitting as tall as you can,
With the least amount of effort.
Spine straight and aligned.
Pelvis,
Lower back,
Upper back,
Neck and head.
Body relaxed,
Surrendered to gravity.
Resilient in the balance between effort and ease.
Beginning with three deep,
Calming breaths.
Breathing in fully through your nose and exhaling completely through your mouth.
Making a soft sigh,
Like a gentle breeze moving through the leaves of a tree.
Gently closing your mouth,
Continuing to breathe in and out through your nose.
Softening your forehead,
Eyes,
Cheeks,
Jaw,
Mouth,
Neck,
Shoulders,
Arms,
Hands,
Chest,
Lower back,
Belly,
Hips,
Pelvis,
Groin,
Legs and feet.
With each out-breath,
Releasing any tension wherever you may find it.
Layer by layer,
Breath by breath.
Checking in with your mental posture.
At ease,
Calm,
Accepting.
Things don't need to be perfect.
Nowhere else you need to be.
Nothing you need to do.
Right now,
In this moment,
Everything is okay.
Everything is welcome.
Gently ease your awareness to your breath.
Paying attention in a light,
Soft way.
Feeling the different sensations throughout your body as you breathe in and out.
The cool,
Warm air as it enters and exits your nose.
The rise and fall of your belly.
The expanding and contracting of your ribs.
A stretch up through your spine,
Neck and head with the in-breath.
And a gentle settling with the out-breath.
Breathing in aware of your whole body.
Breathing out,
Calming your whole body.
Your whole body is hanging from the central axis of your spine.
This central axis of your spine is the treasure tower.
Each vertebrae,
A character of Namo Myoho Renge Kyo.
Aware of your whole body.
Notice any feelings of rest.
Just breathing in and out in this moment may create.
Becoming aware of any restful,
Quiet,
Still areas of your body.
Gently easing your awareness into that area.
And rest within.
Almost as if you're melting into these spaces.
When your mind wanders,
Which it will,
Because that's just what minds do.
Remember in accepting this is a normal part of meditation.
You realizing your mind wander is a very,
Very good thing.
Smile for noticing.
And then softly,
Gently ease your attention back to breath.
And simply begin again.
Resting in these pockets of stillness.
As you relax deeper and deeper into your meditation.
Your breath will start to deepen and slow naturally.
Follow this and see how still you can get.
The stiller you are,
The more you can move into these very subtle textures and spaces.
This process is really delicate.
Very gently see if you can ease your awareness into the softest,
Quietest part of a sensation or point in your body.
How smooth can you make your in and out breath?
Find the most tranquil part of your breath.
Resting your awareness there.
Awareness resting on the quietest,
Most tranquil part of breath.
Is there anything inside your body that is not moving at all?
Your body may be completely still in that tiny pause between breaths,
Between heartbeats.
Your body's still point.
Lightly and playfully experiment with these delicately sliding into these places,
Feelings,
Areas.
Resting there.
Now,
Just let go.
Take a nice,
Long,
Deep,
Intentional inhale and let out a sigh.
Just let yourself drift.
No longer trying to meditate at all.
The poet T.
S.
Eliot said,
At the still point of the turning world,
Neither from nor towards,
At the still point,
Where past and future are gathered.
Even if we taste this for a second,
There can be something really relaxing and restorative here.
Even after a super short meditation,
You may feel like you had a wonderful nap,
Except you were aware the whole time.
And sometimes wonderful,
Interesting,
Creative ideas bubble up from this place.
This place of being still,
Calm,
Resting.
And take a moment to take a mental snapshot of how you feel right now.
This is your still point,
Your place of refuge,
Solace,
Comfort,
Rest.
When the bell rings,
Easing your awareness from breath to sound.
Feeling the vibrations resonating through your body as we chant together.
Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Namo Myoho Renge Kyo Returning again to breath.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
In Out Breathing in,
My breath grows deep.
Breathing out,
My breath goes slow.
Deep Slow Breathing in,
My breath is soft.
Breathing out,
My breath is smooth.
Soft Smooth Breathing in,
My breath is silent.
Breathing out,
I feel stable.
Silent Stable Breathing in,
Dwelling in the present moment.
Breathing out,
Enjoying the present moment.
Present moment.
Enjoying Slowly and gradually,
Beginning to emerge from your meditation.
Releasing your meditation posture.
Wiggling your toes and your fingers.
Taking a deep breath in and stretching your arms up high to the sky.
And as you lower your arms,
Letting out a nice long sigh.
Rubbing your legs and gently rocking side to side to bring some motion back into your body.
Waking it up slowly.
Reaching behind to your lower back and giving your lower back a massage.
Your lower back work very hard to support you.
Giving it some TLC and some thanks.
Sliding your hands around to your belly.
Gently holding your belly.
Beginning to offer your phrases of loving kindness for yourself.
Beginning with,
Repeating,
I am well.
Sliding your hands over your heart.
Feeling the warmth of your hands.
The kindness and tenderness for yourself.
Repeating,
I am happy.
Loved and loving.
Crossing your arms.
Putting your hands on your opposite shoulders.
Giving yourself a hug.
Lightly stroking down your arm from shoulder to elbow a few times as you repeat to yourself,
I am safe.
At home.
In my body.
With my breath.
And caressing your face from your forehead,
Around your eyes,
Cheeks,
Down to the tip of your jaw.
Through your hair,
Over your head,
Around to the back of your neck and pausing to give your neck and shoulders a massage.
Hands back to your heart.
And back to your belly.
Repeating to yourself,
I am peaceful and at ease.
Taking a moment to appreciate this gift of deep relaxation and rest.
And feel grateful that you put self-care forward in your life.
And also being able to come together here in community and share it with each other.
And take these good feelings into the rest of your day.
Now,
Rubbing the palms of your hands together to warm them.
Lightly cupping them over your eyes.
And as you breathe in,
Opening your eyes into your hands.
And as you breathe out,
Slowly lowering your hands and returning your awareness to the room around you.
Thank you all very much for coming.
We'll see you next time.
