Back To Basics Guided Meditation: For beginners & returning meditation users
Hello and welcome to this Back to Basics guided meditation for beginners.
In the next few minutes, you will delve into meditation with me as your guide.
This recording is designed for anyone new to meditation, but it also provides an opportunity
for anyone to return to basics and rediscover the heart of their practice.
Many of us have a very fixed idea of what meditation is.
Perhaps you may see someone sitting cross-legged on a pillow and chanting, or even refusing
to speak for days at a time.
Although these techniques and practices can deepen your understanding of yourself and
the world around you, they do not necessarily define meditation.
Put simply, meditating is becoming attuned to yourself, finding peace and stillness in
the midst of a hectic world.
It's an intensely personal experience, and soon you will find yourself developing habits
and preferences for your own practice.
For right now though, allow yourself to release all of your expectations for what you will
encounter in the next few minutes, and open yourself to a world of infinite possibilities.
When you are quiet and contemplative, any mystery can reveal itself to you.
We will begin by relaxing.
If you have not already, situate yourself in a natural, relaxed position.
Many people like to meditate seated in a comfortable straight-backed chair, feet firmly resting
on the ground, with hands placed gently in the lap.
You may prefer a different position, perhaps you would like to try listening to this recording
laying down, or with your feet crossed.
Whatever you do, find a comfortable posture, and let your eyes drift closed.
Feel your ribs and belly as you breathe.
Savor the heaviness in your limbs as they relax, letting gravity hold you in its gentle
embrace.
You can feel every fiber of your body soften, relax, and release.
Now as we continue through this meditation, let everything be effortless, an easy continuation
of your physical presence.
Give yourself permission now to stop planning, expecting, and reacting.
Just for a little while, just be.
Breathe in, and exhale.
As you breathe, you will begin to notice areas in your body that feel tense or uncomfortable.
On your next breath in, imagine your breath as a white light or cool breeze.
Feel it surge through your body, touching the places where you carry tension or pain.
Then as you exhale, this tension follows your breath out of your body, leaving you more
relaxed than before.
Take another deep breath in, and sigh it out.
Feel your shoulders softening, the corners of your eyes smoothing, and your belly relaxing.
With your eyes closed, the world outside may seem sharper.
Notice this, and then direct your attention back towards yourself.
Notice your breathing without trying to change it.
Our daily routines are busy, and we spend much of our lives focused on things outside
of ourselves.
Deadlines, tasks, and other people's reactions can fill our consciousness, leaving us no
room to be still and peaceful.
Bringing your attention to your breath is one of the fastest and simplest methods to
bring you into sync with the present moment.
If thoughts or concerns from your day crop up, acknowledge their presence, and let them
pass you by.
When you emerge from this meditation, you will remember everything you need to do, so
there is no need to grab onto any thought right now.
This is your time to be light and relaxed, free from the demands of daily life.
Allow your breath to be your focus as you slip into a deeper state of peace and comfort.
Some meditations centre on imagining certain scenarios or sensations.
When you feel ready, you can pursue them.
But just for right now, allow your own feelings to rise up inside you.
Be attentive, and listen to what your body, mind, and spirit are trying to show you.
Paradoxically, letting go of all expectations is what will bring you a deep sense of stillness,
and open you to your own inner wisdom.
Breathe in, and out.
Let your whole being exist in the present.
With every inhale, you sink deeper into a state of relaxation and stillness.
This is the heart of meditation.
Give yourself a moment to recognize the feelings within you, and then return to your breath.
Listen to the rhythm of your breath and the sounds of the world around you.
Observe them with detachment, letting thoughts and sensations flow through you
as easily as water runs over pebbles.
Feel a deep sense of calm envelop you for the next few moments.
Allow yourself to simply be in this space.
Begin to bring your awareness back.
What do you feel right now?
Have any realizations or insights presented themselves to you?
Notice the way your body feels, perhaps light and refreshed, or still and calm.
Familiarize yourself with the sensations in your body, mind, and spirit,
and know that you can revisit them any time you need or want to.
And so, holding these sensations in your mind and body,
begin to wriggle your fingers and toes.
Gently wake up the parts of you that are rested while you are on your journey.
When you are ready, let your eyes open, and smile at the world around you.
You have emerged from your meditation cleansed, ready for a fresh start in every part of your life.
You have taken the first step on a beautiful journey.
If you have enjoyed this meditation, I encourage you to return to it.
Every meditation practice is different from the last,
and you may find that you learn a great deal about yourself from repeating this recording.
I also have a number of other guided visualizations and meditation music selections
available on my channel. If you are interested, please subscribe.
Above all, thank you for your presence and energy here today.
I hope you have a beautiful rest of your day, or evening.