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
