How to Totally Chill – Just 3 Minutes

In my Oct. 4 blog I wrote about realizing that someone I know, who had long been interested in meditating, suddenly embraced it when I suggested thinking about it as [i]quiet time[/i] rather than [i]meditation[/i]. Once that happened, I led him through an easy, 3-minute meditation–3 minutes of quiet–that I have found quiet useful and pleasing myself.

Here is that mediation, passed down to me, with a few tweaks on my part to help guide the experience:

Let the body find a balanced, In my Oct. 4 blog I wrote about realizing that someone I know, who had long been interested in meditating, suddenly embraced it when I suggested thinking about it as [i]quiet time[/i] rather than [i]meditation[/i]. Once that happened, I led him through an easy, 3-minute meditation–3 minutes of quiet–that I have found quiet useful and pleasing myself.

Here is that mediation, passed down to me, with a few tweaks on my part to help guide the experience:

Let the body find a balanced, upright and comfortable posture from which it need not move …

Become aware of where you are now …

Now close your eyes ? gently ?

And breathe ?

In ? then out ?

In ? then out ?

Be aware of any expectations or concerns that may be present in the mind of the heart … whatever your are thinking, whatever you are feeling …

Now, let them go …

Fall still and come to rest within …

And breathe ?

Breathe ?

Be aware of the touch of your feet against the ground … or your toes within your shoes, or your heels ? or the sock around your foot ?

Feel the weight of the body on the chair … your back against the cushion ? the underside of your thighs ?

And breathe ?

Breathe ?

Be aware of the gentle pressure of the clothes on the skin … the shirt on your arm ? the pants on your leg ?

Feel the play of air on the face and hands …

And breathe ?

Breathe ?

Now taste ? what sensation is on the lips and tongue? …

Now smell ? breathe in slowly through your nose …

And breathe ?

Be aware of the breath as it enters and leaves the body …

In ? then out ?

In ? then out ?

Be fully present, here now,

Now be aware of hearing …

Allow sounds to enter the ears … listen to them all around … and let them rise and fall without judgment or any kind.

Let the hearing run right out to the farthest, gentlest sounds … embracing them all.

And breathe ?

In ? then out ?

In ? then out ?

Now simply rest in this great awareness for a few moments …

Post edited by: rcolchamiro, at: 2007/10/04 19:37

Post edited by: rcolchamiro, at: 2007/10/11 18:57

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