Guided Meditation - On The Breathe

Guided meditation - for beginners.

To begin with this guided meditation you will need to find a quite space where you can relax and not be disturbed for around half an hour. Now to dont worry, if you can follow a guided meditation even for a few minutes then you are doing well.

So please remember practice makes perfect and the more you meditate the more you will be able to focus on the task at hand, which is to be able to focus on one thing without any external influences or thoughts entering the mind this is deep healing meditative practice

This guided meditation is exactly what is needed to reach this goal. I do recommend using a program or video guided meditation series, or even better go to your local temple and meditate with the monks there. They will be more than happy to mentor and teach you how to meditate. You see monks have great compassion and understanding due to wisdom gained through meditation. OK thank you for being here and congratulations for starting a wonderful journey.

Before you start with your guided meditation please read the whole guided meditation first and then go through the practice.

Now let us start with our guided meditation on the breathe.

Lets begin by very simply concentrating on the task at hand and just be aware of where you are. Think to your self this is my time now and I am going to spend this time thinking about nothing else that is going on in my life, good or bad.

Sit in a comfortable position with your legs crossed on a cushion supporting you lower back take time to get your self comfortable. If sitting crossed legged is to uncomfortable then sit on a chair that supports you back to be in the upright straight position. Sitting up straight without being rigid or in conflict with you body and feeling comfortable allow your eyes to close slowly and gently. Take a few seconds now to remind your self that if any other thoughts come in you will simply ignore them just for this time.

Now take a deep breath in counting to three slowly and a long breath out slowly counting to 6. repeat a few times just until you feel more relaxed.

On the out breath start to concentrate on how your body feels starting right from the top of you head. Really focus your mind at the top your head while still breathing in and out. As you breath out just feel your body start to relax even more and feel the tension in your body start to decrease and disappear into the floor on every out breath. Feel the tension release from you head as you breath out.

Now imagine and feel the tension on the out breathe releasing down your face concentrating on the face, just feel the tension release and focus your mind there. Stay with the feeling just concentrating on the tension leaving you face.

Now still breathing in and out all the time in a more natural timed manor move the focus on to the shoulders and concentrate on the breath still, just keeping the feeling of tension leaving your body now leaving the shoulders

if you feel you need to move just gently move in a position very slowly and calmly all the time still focusing on the in and out breath with you eyes closed.

Now carry on in this relaxed state as long as possible and simply keep focus on the breath and remember the fact that this is your time away from any other influence or thought in your life at the moment. Imagine the feeling from the release of tension going through your whole body on every out breath.

Always breathing through your nose simply keep concentration on the in and out breath . You can do this by feeling the breath enter the nose and feeling the breath leaving the nose. the longer you stay concentrating and focusing on the breath in your meditation the better you will become each time . When you are ready to leave the meditation just come back to the room slowly, open your eyes gently, stretch and go forth and enjoy the rest of your day.

Now do not worry if you find it hard to concentrate at the start and hard to keep your mind focused. This is common and is the whole point of meditation you see it will get easier and easier the more you practice and you will become clearer and clearer.

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