What is the easiest way to Meditate?
How do you meditate for beginners?
How do you meditate on your own?
In this guided meditation by Ginny Mackles, our breath as the object of awareness. Mindfulness of breathing is simple and powerful. We notice the in-breath and the out-breath.
Breathing meditation so one of the most powerful ways to stay tuned into our own body mind system. Notice at how simple it is to just focus on the breath. It’s also one of the most basic examples of meditation and one of the easiest that we can do any time. We don’t need any materials, we don’t need any props, we have all the tools we need by having our point of attention as the focus of our breath.
Take a moment to get centered, grounded, present and allow yourself to draw your attention to your breathing.
Take a few relaxing deep breaths.
Use the diaphragm, allow it to expand and contract.
Just like a swinging door opening in one direction and the next moment opening in the other. The air comes in and goes out, just like a swinging door.
Concentrate on your breathing. Let your body breathe without trying to control it. Let your breath be natural, do not force it.
Notice the sensations of the breath, entering and leaving your body as you
inhale and exhale…
If you find it easy to stay focused on your breathing, just ignore the next
suggestions for counting and continue meditating on the breath. Just concentrate on your breathing, the inhalation and the exhalation. If on the
other hand you find your mind easily distracted, move now to silently counting your breathing.
You will inhale on your count of one and
exhale on your count of two.
one inhale
two exhale
three inhale
four exhale
continue breathing at your own natural pace, counting each inhalation
and each exhalation up to the count of ten
when you reach 10 start again at 1
one count for each inhalation and one count for each exhalation
Keep going at your own relaxed temple
Do not adjust your rate of breathing to the counting, instead breathe normally and count the natural breaths.
Give your full attention to counting your breathing
If your mind wanders, gently return to the focus of your breath
Let your breath find its own pace
Maintain your concentration.
No need to be distracted by fighting sensations in the body if they arise
observe them without giving them attention, surrender them into breathing.
Just be with the breath. If thoughts come… in let them pass like
clouds in the sky. No need to pursue them or judge them or work to push them away. Place all your concentration on the inhalation and exhalation of your
breathing.
Let the breath breathe itself.
If you have been counting, now allow the counting to subside and notice only your breathing. Bring your full attention to your breath
Slowly expand your awareness to perceive your whole physical body.
Return to the awareness of you’re grounded sitting posture, maybe move your body slightly…
Allow your body to receive the benefits of the energetic flow of the movement of the breath and the inner awareness
Take a moment to let your whole body receive the benefits of flow and relaxation
Now slowly increase your attentiveness to the room around you, open your eyes
when you’re ready
be present and alert!
