Master this and you can master meditation anywhere anytime.
You can meditate anywhere. Anywhere! So long as you follow this ABC safety check list first. Ask yourself:
A Is it safe to close my eyes? (Not in the middle of a road)
B Is it safe to unhook from performing any task? (Not while driving a car or operating machinery)
C Will I be disturbed – Is this a good place/time? (Phone on silent or in another room, “Do not disturb” on your desk or bedroom door)
- Choose somewhere relatively comfortable. Practicing on a chair is ideal for most people. Leave the Lotus position for Yogi’s. A chair for us westerners is fine and dandy.
ABC ticked great. You can close your eyes.
(Ok you can peek until you memorised these tips. I promise you this is worth memorising. With a little bit of practice you will be able to meditate the easy-peasy-lemon-squeezy way.)
- Check in with yourself and simply notice how you feel. Key words “simply notice”. You don’t have to change a thing. Simply accept what you notice.
It could be:
A feeling of tiredness that you are suddenly aware of.
A slight ache in your back.
A fuzzy feeling or a hyper alert feeling.
Accept it, whatever it is. Just give whatever you notice a bit of space to have a voice within yourself so to speak. Think of it like your body wanting to have a word with you, and you are doing it the courtesy of simply listening while it expresses what it needs to. Remember you are not required to actively change how your body feels. Just accept it. Just listen to it. The language of your body is feeling.
- When you feel a moment or so has passed and your body has been heard take your attention to your eye lids, just your eye lids. Now let those little muscles of your eye lids relax. Just focus lazily on those little muscles in your eye lids. They work so hard for you.
Let those little muscles unwind, let them let go of any stress or any tension that has been building up over the day in your eye lids. Send a sense of love and affection to those little muscles of your eyelids. Think of them like little babies that want to snuggle down and rest.
- These muscles can send this let go feeling of relaxation all the way, like a wave throughout your body. On the next out breath go ahead and slowly, silently and softly whisper these words to yourself, in your inner mind :
on the out breath “Letting go” leave space for the in breath
on the out breath “Letting go” leave space for the in breath
on the out breath “Letting go” leave space for the in breath
A wave of relaxation can cascade through out your body.
Head relaxing more and more
Torso relaxing more and more
Legs relaxing more and more
on the out breath “Letting go” leave space for the in breath
on the out breath “Letting go” leave space for the in breath
on the out breath “Letting go” leave space for the in breath
A wave of relaxation can cascade through out your body.
Head relaxing more and more
Torso relaxing more and more
Legs relaxing more and more
- Use your imagination now to imagine yourself sitting comfortably, like a resting limp wristed rag doll, by the oceans edge. Calmly comfortably watching the waves coming in and going out. Like the waves of your breath coming and going. Your body is happy to rest here for awhile. Your body is content to take a few moments to unwind. Your mind and body working in harmony to create an easy-peasy-lemon-squeezy moment to meditate to rhythm of the waves, to the rhythm on your calm comfortable breath.
Stay here as little or as long as you like. Just lazily watching the waves coming and going your mind resting on the ocean waves coming and going. Your body relaxing to the feeling of the rhythm of your breath
