A guided body-scan meditation that moves from your toes to the crown of your head, pairing each region with breath-linked relaxation. When your mind wanders, return to the breath without judgment. Practice daily like brushing teeth to reduce fear and anxiety, foster generosity, and accept change.
Chapters
Hello and welcome to the 3rd video about how to meditate. You have practiced your posture with your straight back and you focused fully on counting your breath. Did you find that easier? Let me know on the Facebook page. Remember, there's no right or wrong in meditation. Find what works for you. Are you asking the question, why do I find it so hard to concentrate or sit still during meditation? Many people, including those who have practiced meditation for a long time, have experienced occasions when they find their concentration is not as focused as they would want it to be. So it's important to be patient and compassionate with yourself, especially if you are a beginner. Meditation requires your mind to be quiet, therefore anything that stimulates your mind just before your practice is not going to be very helpful, which is why it's advisable to do it early in the morning when you wake up. If you can. Now some people also find like a gentle stretch before meditation helps them to get into a tranquil state faster. If you're wondering how often you should meditate, I suggest once a day or more if you wish, it's up to you. Some people meditate in the morning before breakfast, and have another session just before they go to sleep, but it's completely your choice. And meditation may seem like a chore at first, but learn to enjoy it and look forward to it every day. See it as an opportunity rather than an item on your to-do list to spend some intimate moments with yourself. Cultivate meditation as a habit that you do naturally every day, like brushing your teeth. Inside each of us is a place that is asking us to slow down, to make time to just be. If we don't listen, we soon become disconnected from ourselves, locked in a repetitive cycle of feeling stuck. Meditation will bring you home to your true self, letting go of fear, anger, greed, loneliness, anxiety, or, or something else. And when you feel relaxed, you're able to love, to be generous and considerate of others' needs, and you become more selfless and tender. Deeply releasing inner stress enables you to go from longing for things to be different To an acceptance of what is. Meditation creates the space for you to see how we're all a part of the whole. It helps you stop resisting change or feeling threatened by change so you can see the natural flow of all life. I hope you now see a tiny spark of something within yourself that you can like. And let me know on my Facebook page. Today we're going to do a body scan, so turn off any distractions, get into your posture, straight back or laying down without falling asleep, and if you feel chilly, cover yourself with a soft blanket. And when you're comfortable, Close your eyes. Bring your full attention again to your breathing. All you're going to do is move your mind through your body, area by area, and simply pay attention to the sensations you find, such as tension or tightness, tingling, or heat, and let your breath release and relax. Now slowly begin to scan your body, starting at your toes. Take your mind to your toes, your feet, your ankles, up your legs, and feel them releasing and relaxing with each out-breath. From your legs, bring your attention to your bottom, to the base of your spine, and up each vertebrae, becoming aware of any tension and releasing it on your out-breath. Bring your focus to your hips, your belly, your abdomen, and Your chest, your shoulders. Breathing in and releasing. Bring your attention to your fingers, your hands, your wrists, your arms, your elbows. Breathing in and then relaxing. And then bring your focus to your neck, your Your jaw, breathing and relaxing. Focus on your face, breathing and relaxing, all the way to the top of your head, breathing and relaxing, letting go any feelings of tension. And anytime your mind wanders off, just breathe in through your nose and out through your mouth, becoming more aware of what you're feeling in your body. Breathing in and And breathing out and letting go of any sensation that has caused you discomfort. And just allow your breath to flow naturally and feel your own presence in this moment. Experience the vibrance of of the life force within you. Here you are right now, breathing, sensing your heart beating. Be present with yourself and whatever is happening without any judgment. Experience your insideness, your inner world, Feel your body functioning and your lungs breathing. Just watch your mind thinking. Just become an observer of yourself and know that you are safe. Breathing in and breathing out and just being. Just allow yourself to breathe normally and naturally. And now take a nice deep breath in and breathe out. And when you're ready, open your eyes and allow yourself to come back gently into your space. Become aware of your hands and your feet. How do you feel? Tomorrow we'll move on to the next simple step.
