MEDITATION GUIDE FOR BEGINNERS MEDITATION GUIDE FOR BEGINNERS

Meditation Guide for beginners Meditation Guide for beginners

Meditation Guide for beginners Meditation Guide for beginners

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Welcome to Project Tuber Today topic we will be covering Meditation Guide for beginners. For this meditation, please prepare a small open area you can walk around in, a comfortable place to sit, and anything you need to be comfortable to lie down later on.

In this meditation guide for beginners, we will use a couple of different techniques because the key to entering meditation is to find the meditation technique that meets you where you are at, and only then you can begin to go deeper at your own pace. Everyone has their own journey, so for today, please allow your mind to be open, let go of any expectations or preconceived notions that you may have.

This is the first step of entering meditation, intending to stay in the present moment. Let’s begin a practice to embody what this means, and give you a first-hand experience rather than a philosophical concept. Come to the open space that you can walk in. It doesn’t matter how big it is, but just enough that you can take a few steps back and forth in it. Stand with your feet flat on the ground and let your gaze soften, not looking at anything in particular. If it feels comfortable to you, you may close your eyes as well.

Take a deep breath in, and let a full exhale out. One more time, deep breath in, and hold it, with your exhale intentionally breath out everything you were doing before beginning this meditation. Letting go of the past so that you can arrive here, so that you full focus and attention can be here. -- Deep breath in, and full releasing exhale out. -- This time full deep inhale, and hold it. This time with your exhale, release the idea and distraction of whatever you will do after this meditation. -- Now take a few full breaths, in your own timing, noticing the details of breathing when your mind is fully here, not lingering in the past, or projected into the future, but here with the very real sensations happening to you right now. Aware of right now, and all that it holds. ---

Let your breathing return to a normal pace, letting go of any way you may be trying to control it. Allowing your lungs to take their own natural movement. --- Now for a moment notice what sensations you feel in your body. - what can you become aware of? -- Can you feel where your feet make contact with the surface below you? -- Can you feel your heartbeat? -- What about your facial muscles? - Maybe you might find that after taking a breath and intending to guide all of your awareness into the present moment, that your senses of perception are heightened. Maybe you notice some details that you haven’t noticed before. How it feels to be in your body, at this moment right now.

Wonderful, now if your eyes are shut, you are welcome to gently open them. We will begin a walking meditation now. The goal here is to be fully aware. To walk and notice all the sensations you can. As slowly as you can, begin to walk. Taking conscious steps.

Explore how you would walk as if you are experiencing yourself walking for the first time? Noticing how the ankle rolls to move the foot, What part of the foot leaves the floor first, and what part touches and returns to the floor on the next step first. --

Let your mind and senses stay open to your body as a whole, not becoming stuck focusing on any one sensation, but witnessing you as a whole being walking. A birds-eye perspective of how it feels to walk at this moment. --

Everything is constantly changing, so assuming how things will feel removes the magic of feeling them and potentially missing the realness of how they feel due to expectations. -- This practice allows you to practice being here, not in the future or past and able to notice the gifts of being here right now which is all there is.

You can never arrive in the present or the future, but you can be here, feet on the ground, mind in this moment, senses in this moment. -- Can you notice your toes as you are walking? - How do they feel as you shift weight? Are they involved when you step forwards? -- How does it feel to speed up or slow down walking? -- How does it feel if you walk as if with each step you are drinking up nutrients from the earth? --

Wonderful, when slow down your steps, slower and slower. Coming into full stillness. And taking a moment to feel how this movement echoes throughout your body. What has changed in your body since you have done this walking meditation? --

Just noticing, there are no right or wrong answers. -- Now, come into a comfortable sitting position. Closing your eyes so that your full focus is heightened to what is going on inside you. Turning your gaze from the outside world to the inside. --

Sitting with your spine erect, your shoulders relaxed, falling down away from your ears, let your jaw soften. Reach the top of your head upwards towards the ceiling lengthening throughout every vertebra in your spine. -- Let your attention explore how it feels to be here still in this moment. Allowing yourself to be without needing to do anything. -- Focus on your breath. Letting it move at its natural pace, natural depth, just observing this constant motion of life within you --

Now begin to visualize a more info beautiful white light glowing upwards from the earth beneath you. The light is beautiful, it sparkles and shines. You feel a deep satisfaction just to be in the presence of this light. A warmth touches the edges of your skin as this white light glows. Your body softens relaxing a little bit deeper. You take a big inhale and the light begins to flow upwards from the earth in through your feet. A stronger sense of security and serenity enters your body. This light is powerful and healing. You breathe in deeply, feeling the light flooding through your ankles and calves nourishing your bones, ligaments, and joints. You know that you are in exactly the right place at exactly the right time. Everything is working out best-case scenario and you relax even deeper into trusting this. Breathing in, the light fills your knees and thighs, warming all the way up to your hips. The deepest relaxation you have ever felt sinks in. You allow yourself to feel safe here, to feel held by this light, in its healing presence. The nerves and cells of your body are filled with this healing light, drinking in its revitalizing energy. Deep deep inhale, the light expands throughout your abdomen, throughout your ribcage, and lungs. Your breath moves deeper, with more ease throughout your body. Savor this sensation of relaxation forming in your body. Let yourself release any stress that has been stored in your body and replaced by this white healing light. Let yourself release thoughts that have been harming you, insecurity, doubt, or worries about the future. Take a deep breath in letting this white light take the place of any pain and stress. Your chest, biceps, forearms and fingertips glow with an unrecognizable beauty of divine light. You know that everything heavy you have been holding you can let go of. Oh how good this feels. You breathe in a sigh of relief and the light floods through your neck, jaw, tongue, through your eyes, brain, and your scalp. Bathed in this light, you can feel yourself mentally and physically in perfect balance. Warmth flowing throughout your body, this light pulsating waves of nourishing and loving energy throughout you.

As an act of full surrender into this light gently lay your body down. Take a moment to scan your body head to toe. Letting any places you become aware of any tension to soften into the light. - breath here, knowing you are fully supported and everything is perfect exactly as it is. --

As thoughts come into your mind, let them, and then let them go. You do not need to follow the direction your thoughts go in. -- As a meditation guide for beginners it is important to note, this becomes easier with practice. The intention is to notice when a thought comes in, and then to let it go, letting your attention return to your breath. Letting your awareness stay open to noticing what sensations are in your body as each new wave of sensations comes and goes. As each new breath forms in your body, greet it with your full presence. Not expecting how it should feel, but witnessing its feeling instead.

Rest here for a couple more moments. - Now silently thank this white light for filling your body, clearing away everything that was no longer supporting your happiness and growth. Thank yourself for taking this time for self-care and know that this time is of benefit for the whole world, as the most beneficial thing we can do for humankind is to love, nurture, and care for ourselves. Take the deepest breath you have yet to take. Then begin to stretch through your fingers and toes, waking up your body. And when you are ready, open your eyes. If you would like to experience more content like this subscribe for more.

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