You can download our FREE guided meditation audio by clicking the button below. This is a 13-minute meditation audio that can be used by anyone whether they have meditated before or not. I created this Meditation as an aid to people who wish to meditate, but find it challenging when they are on their own and not sitting with a teacher. The Meditation is based upon what my teacher taught me eight years ago. It combines elements of traditional Buddhist Meditation, Vipassana and Mindfulness Meditation techniques and is a completely non-religious. This Meditation will allow you to connect with the four elements of the meditative state: stillness, clarity, radiance/brilliance, and joy.
Step #1: Checking the Posture
The first step in the Meditation is to place the body into a posture that is conducive for Meditation. I guide you through how to sit on a plain chair that has a back support. Does it make a difference how you sit? Absolutely! There are a few “bad habits” that we want to avoid when sitting for Meditation. This includes slouching. It’s important that we sit in an upright position. We also don’t want to sit with our arms or legs crossed.
Step #2: Scanning The Body
There is a misconception that Meditation is simply about bringing the body into a very relaxed state. Bringing the body into a very relaxed state is necessary in Meditation, but simply bringing the body into a relaxed state is not meditation. So, to help get the body into a relaxed state, we scan the body with our minds. We begin at the bottom of our feet and bring our attention very slowly up the body until we reach the crown of our head. As we scan the body, if we encounter any part of the body that feels a bit tight, we want to make a physical adjustment to bring that part of the body into a comfortable and relaxed state. Also, we look for any part of the body that we can bring into a more relaxed. more comfortable, more still state.
Step #3: Create & Focus on Our Motivation
Our “Motivation” is the change we wish to bring about through meditating. We can think of our motivation as our “intention” or “goal”. Each time we sit to meditate, we are seeking to bring about a change. And one of the questions asked most often of me is the following. ‘Do I bring to mind a different motivation each time I meditate?’
The answer is “no’, you should bring the same motivation to mind each time you meditate until one of two things happen. If you find that you have achieved your motivation (e.g. you wanted to reduce and remove your anxiety, you wanted to decrease the stress in your life, you wanted to remove negative thoughts), you would then bring to mind a new motivation. Also, you may find through your Meditation, or possibly through reading a book or watching a movie, that a very strong thought comes to your mind, this may be your mind telling you that you need to address this. It is very common for people who are new to Meditation to start with a motivation such as “becoming calm” and then finding out after a few weeks/months that there is something within them, that needs to be addressed, that is contributing to their inability to be calm. When these thoughts/realizations come to mind, we can change our motivation.
Step #4: Bring Your Attention to The Breath
Gently breath in and out. We breathe in through the nostrils and out either through the nostrils or through the mouth (choose which version feels more natural and also brings a greater sense of comfort to you). It is the out breath that will bring relaxation to the body and stillness to the mind. After your breath has completely left you, wait a moment or two before you breathe in so that you can notice the effect of the out breath on your body and mind. We want to notice the body relaxing and becoming more still. Notice the mind quieting and also becoming more still. Breathe in and out approximately 11 times.
Step #5: Bring Your Attention to the Mind’s Eye
Bring your attention to the space that exists at the level of your eyebrows. It is the space we see when we close our eyes. Some perceive this space as behind the eyes, others perceive this apace somewhere in front of them. While you are focusing on the breath, we want to begin to notice this space (aka. the mind’s eye). In this space, some type of element or object will appear. This element/object is a manifestation of your motivation. We want to bring our full attention to this element/object and hold our attention there for as long as we want, as long as we can.
Step #6: Gently Come Out of Meditation
To come out of the meditative state, breathe in gently and notice the slight coolness of the breath. Breathe out, and notice the slight warmth of the breath. Bring your attention to your feet and wiggle your toes. Then bring you attention to your hands, wiggle your fingers, then bring your attention to your eyes and very slowly open your eyes and become fully present and aware of your surroundings.
If you live on Staten Island and would like to learn how to meditate and/or learn how to deepen your meditation experience, sign up for one of our meditation classes. You will learn from a professionally taught Meditation teacher who will help you address the changes you wish to make in your life.