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Meditation commentary

Hello friends,

Sharing a simple guided commentary for moving inwards into a meditative state. Let’s pause and take out some time for this quiet, inward journey. You can play a soft instrumental music in the background and slowly read these words, trying to feel them deeply.

Begin by sitting in a comfortable posture, and allowing your eyes to close.

Put your hands on the lap and let your shoulders drop. Keep your back straight.

Now, begin by taking a few slow, long, deep breaths. Breathe in fully, and breathe out fully through your nose. Allow your breath to settle into its own rhythm. Pay close attention to your breathing cycle. Notice each breath, as it enters through your nostrils, travels down your lungs, and makes your belly expand. Notice your breath flowing outside through your nostrils, contracting your belly inwards.

Observe and accept your experience in this moment without judgement.

Now, we shall do a gradual relaxation of our body muscles. Bring your awareness to your body. As you breathe deeply, notice your lower legs, toes, feet, and calf muscles and relax them. Relax your thighs. Observe the sensations of relaxation. Now bring your awareness to your stomach. Feel your stomach muscles relaxing. Draw in another deep breath and feel your back muscles relaxing. Now bring your attention towards your shoulders and neck muscles. Breathe in deeply and slowly relax them. Feel yourself becoming calmer and at peace. Now relax your forearms. Loosen your arms muscles. Now, relax your jaws and face muscles. Feel your face softening. Slowly you are moving into a state of deep relaxation.

Your physical body and breath are in a state of relaxation now.

If your mind wanders, simply notice it. Instead of trying to control the mind, observe it. Learn to detach from your thoughts and bring your attention back to your breath. The breath is always with you as a refocusing tool to bring your mind to the present moment. 

As this practice comes to an end, open your eyes and rest for a few minutes. Enjoy the peace and serenity that comes with meditation practice.


 

Om peace, peace, peace

Read the two previous articles on this blog:

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