Here is an abbreviated example of a meditation that I often teach. I’ll begin with a brief relaxation exercise and then move right into the actual meditation. Enjoy!
~Relax your eyes closed, allowing them to roll slightly upward without straining them in any way.
~Relax your face, especially the muscles around the eyes. Part your lips slightly and relax your jaws. Your face is serene and expressionless.
~Relax your shoulders, neck and back – just let the muscles of your upper body go limp.
~Relax your arms and hands.
~Allow the full weight of your body to relax, so that you are fully supported by the chair and are sitting effortlessly.
~Your feet are relaxed and fully supported by the floor. Feel the contact that your feet are making with the floor.
~Now observe the rise and fall of each breath as you breathe “in” and breathe “out.”
~Repeat the word “in” as you breathe in and “out” as you breathe out.
~Breathing in and out. Breathing in and out.
~When your mind wanders, bring your attention back to the breath with a gentle and loving attitude.
~Breathing in and out – in and out.
~Always bringing your attention back to the breath.
~Watching the rise and fall of every breath.
~When sounds or distractions enter your consciousness, use them as cues to help you go deeper as you focus on breathing in and out.
~Always bring your attention back to the breath.
~Breathing in and out…..
~Good. When you are ready, begin visualizing yourself in the room at this moment and gradually begin opening your eyes. Take your time as you reenter.
~Now just take note of how you are feeling.
When you are practicing this on your own, the meditation is much simpler than what we just did. All you need to do is sit for a designated time (5, 10, or 15 minutes) and watch the rise and fall of your breath, gently bringing your attention back to the breath whenever you get distracted. That is all meditation really is.
Meditation is easy to learn…the challenge is in the follow through and incorporating the practice into your everyday life.
I suggest that you build time into you schedule once or twice daily, even if only for five minutes at a time.
The best times to practice meditation is first thing in the morning or late in the afternoon.
Remember whatever you get from a meditation is more than likely going to enhance the quality of your everyday life.
Wishing you much success with your practice!
If you have any questions regarding your meditation practice please feel free to contact me here.
