In last weeks blog we looked at:
Why people Meditate?
Who is meditation for and who can benefit from practicing?
Common Problems and Obstacles
The “I Don’t Have Time” Dilemma
Not Knowing How to Meditate
The Main Purpose of Medition
If you missed last weeks blog you can read it here
Today we are going to practice on being silent and still. If you would prefer to listen to this as an audio recording with beautiful relaxing music you can do so here
Lets practice being silent
Find a quiet place, with enough privacy for you to sit down for at least 5 to 10 minutes.
1.Sit comfortably. It doesn’t matter where. You can be on the floor, chair, couch, or even on the edge of your bed. I would not recommend lying down – my guided meditations include breath work which is better when you are sat up, so you can access the full capacity of your lungs.
If you don’t have a private area to call your own, you could simply lock yourself in the bathroom for a few minutes.
2.Close your eyes and gently start to become aware of your environment.
You may hear some sounds/noises (the ticking of a clock, voices coming from outside or nearby, birds chirping, dogs barking, etc.) You may smell something (flowers, perfume, deodorant, shampoo, etc. in your room, on you, or even something coming from outside your room.) You may also sense vibrations or movement (from traffic, train, aeroplane, people walking outside or around your building, etc.) Don’t try to search for or reach out your attention to anything. Simply become aware of what naturally comes to you. And, if you only feel the silence, that’s wonderful.
And, try not to judge, identify or label any of the sounds or sensations either. Just let them do what they’re doing, without feeling the need or wish that any of those things should change so that you could meditate better. Just let everything be as it is.
Focus on those external sounds and sensations for a minute or two.
3.Next, gently bring your attention inwards to your body and start paying attention to what’s going on in your body, now just as you did with your surroundings earlier. Notice what’s going on in your body without judging, labelling or analyzing. You may notice that certain areas are tighter than others. You may become aware of a little pain or pressure here and there. You may even become aware of how your body is resting against the
surface of the chair, couch, etc. Sometimes, you may also become aware of your heartbeat and your pulse (either around your
temples, wrists, or both.)
Again, simply observe what’s going on in your body, without judging, remembering why, or needing to change anything (including any pain or tightness.) Just let them all be, as they are. And, just relax into it all.
4.Finally, bring your attention gently to your breathing. (You may have already become aware of your breath in Step 3 above. If that’s the case, that’s just fine.) In this step, simply observe your breath. Without interfering with it, i.e. without consciously trying to breathe in and out yourself, and without wanting to speed up or slow down the
breathing rate. Just let your body breathe on its own. If you’re not able to let it happen on its own, and are pulled into controlling the breaths yourself, that okay. Don’t fight or resist that either.
Just observe what’s going on, even if the ‘what’ includes your own tendencies. Let all of it happen, without analyzing or needing it to be different.
5.Continue to observe your breaths without interfering with the rhythm (if you can.) You may notice that your breathing may change rhythm on its own, occasionally. It may become faster or slower or deeper or shallower.
Whatever it does on its own, just let it be. Simply observe.
After several automatic breaths, you may notice your body becoming lighter and more relaxed. And, if this doesn’t happen, that’s just fine too.
Remember, don’t try to force or wish for anything to happen. Your only job right now is to observe. That’s all. Stay in this observation state for as long as you’re able to. If it’s 10 minutes, that’s fine. If it’s 5
minutes, that’s fine too. And, even if it’s just one or two minutes, that’s also fine. Just stay with for as long as you comfortably can, without forcing yourself, and keep observing what’s going on.
6.Whenever you feel like stopping the process, give yourself several seconds (and up to 30 seconds, or more, if needed) and gently open your eyes again. Stay sitting for just a little bit, if you can, and just be.
Now, if you feel like getting up, you can. Do whatever you’d like, whether it’s stretching, going to the restroom, getting a drink of water, walking around a bit, stepping out for some air, or whatever you would like to.
Congratulations – this was your first meditation session!
If you found this to be a challenge, the techniques that I teach in my online course `Unleash your Brilliance` – will show you how you can achieve this state of calm easily and quickly by pre-programming your subconscious mind. This, along with my guided meditations, will help your practice run so much more smoothly.
You can access lots of my beautiful guided meditations free of charge here
Next week I will bring you part 3 where will will be talking in more depth how to clear your mind and how to block out the mental noise.
In addition to that, I will also have an extra special healing meditation for you.