Learn the Basics of Meditation

Greetings. Over the next 10 sessions, you'll learn how to bring meditation into your life. No worries if you've never meditated before. Meditation is something that everyone can do. These will be simple, straightforward techniques and I will guide you every step of the way. So let's begin. Allowing yourself to adopt a comfortable and dignified posture of awareness, and adopting a soft, open gaze with your eyes open, but not really focusing on anything in particular, and taking in a couple of gentle, deep breaths, in through the nose and out through the mouth, noticing how the chest expands with each inhalation and gently softens with the exhalation. Feeling and hearing each breath as it gently comes and goes. And with the next exhalation, gently allowing the eyes to close and allow the breath to return to its natural rhythm. Feeling the weight of the body grounded and the contact of the feet against the surface beneath you. The arms and the hands resting comfortably on your knees or in your lap, and noticing any sounds in the space around you. As you continue breathing in your normal rhythm, allow yourself to notice how your body feels and where in the body you feel the breath. Perhaps it's in the rising and falling of the belly or chest, or maybe for you, it's in the diaphragm. No pressure here at all. If you can't feel anything, maybe just simply placing your hand on your stomach and chest. And no worries if the mind starts to wander. This is perfectly okay and normal. This is how the mind naturally works. Gently notice it, and then gently bring the attention back to the breath again. And in this next moment, letting go of any focus on the breath, and gently letting the mind do whatever it wants. If the mind wants to think, then gently allowing it to think. Not doing anything at all. And now bring the attention back to the body, and awareness to the surface beneath you. Noticing any sounds, smells, any sensations at all. And when you're ready, gently opening your eyes and noticing how you are feeling in this moment. How does your mind feel? How does your body feel? How did it feel to take these moments of the day for meditation? And gently inquiring without any judgment. There's not a right or wrong answer. It's really just about bringing that awareness to the moment. Before you jump back into your day, I invite you to congratulate yourself for taking some time out for your mind and body to unwind some. I look forward to seeing you back here soon....