Meditation for Beginners | Australian Mathew King

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Welcome to your meditation practice. This introduction to meditation is designed
for beginners to get an understanding of what meditation is about. Meditation will help you to reduce stress
and inflammation, give you greater emotional balance, reduce pain, anxiety and depression
and improve your creativity and memory. With a consistent meditation practice you’ll
feel an increased sense of compassion and happiness, and better focus and ability to
concentrate. Feel free to listen to this meditation as
often as you can, with great benefits coming from a daily practice. Each time you will find yourself going deeper
and getting more benefits. Meditation will give you an increased sense
of self-awareness, self-confidence and self-acceptance and be practiced anywhere at any time. Please make sure to turn off your cell phone
or anything else that could cause a distraction. You can choose the position either seated
or lying down that is most comfortable for you. Please find your most comfortable position
now. Close your eyes now and notice your breathing. Feel the air entering and leaving via your
nose or mouth. Without judgement or trying to do anything
simply observe your natural breathing pattern. Focusing on your breath will help calm your
mind and your body. If you notice your mind wondering simply bring
your attention back to your breath. As you breath observe your breath. Just remember there is no right or wrong way
to meditate. No good or bad meditation. Don’t try to make anything happen or force
anything. Whatever you experience during this meditation
is what you need. There is no expectation or sense of doing
it correctly or not. However you do it, is the way it’s best
for you. Usually the process of observing your breath
leads to your breathing naturally become slower and more rhythmic. Without any effort at all. As you breathe normally and naturally observe
your diaphragm. Your diaphragm sits just under your chest. In the middle of your torso around where your
ribs start. Breathing correctly from your diaphragm can
help relax your whole body and help you get the most benefit from your meditation practice. Anxiety on the other hand is usually connected
to shallow breathing. When you watch children breath you see correct
diaphragm breathing, however you don’t see it in most adults. It’s like we have lost the ability to breath
in a way that makes us feel good and gives us the most mental and physical benefits. As you breath in you want to feel this central
chest area expand and stretch out. The stomach will rise slightly as you breath
in, both the chest and the stomach will fall. Let’s focus on breathing using the diaphragm
for a few rounds. Notice these areas of your chest, diaphragm
and stomach as you breath now using more of the lungs as you breathe. Often as you begin to breathe by using your
diaphragm more you’ll feel a sense of relaxation wash over you. As we learn to pay attention to our breath
we are meditating. It’s really good for our minds and bodies
to feel this calming breath flowing in and out. Now let’s pay increased attention to our
breath. Can you hear yourself breathing? Where else in your body can you feel the breath? In your nose? Throat? Belly? When we are aware of our breathing it helps
to calm both the body and mind. Putting our attention on our breathing can
help to release tension and stress. While giving us a feeling of being energized. Paying attention to our breath can even be
a magical experience as we notice this calming, healing breath enter all parts of our body. Imagine now your breath going into every cell
of your body. Into every muscle. Into every organ. Learning meditation is easy. Although feeling as though meditation is hard
can be a reason why many people don’t start. It’s as easy as paying attention to your
breath and bring your attention back to your breath
if you notice your mind wondering. You can do this while taking the time to meditate
or even while doing your shopping. Now while still noticing your breathing let’s
do an exercise of stillness. See if you can be absolutely still like a
rock. Let your body come to absolute rest. Imagine yourself completely still and unmovable. You aren’t trying to be still you are simply
allowing your body to become completely still. You may notice your mind becomes focused and
silent as you focus on stillness and silence. You are beginning to move beyond your thinking
mind. In this practice of stillness you may notice
yourself getting into closer touch with your own inner wisdom. Let’s allow you to focus on this stillness
and silence for a minute or two. May I ask you a question now; what is your
purpose in meditating? What would you like to get from it? It can be helpful to set an intention before
a meditation session. And to bring your awareness to a purpose without
striving or trying to achieve it. During this meditation practice if you notice
emotions arising then acknowledge or recognize what you are feeling, without grabbing onto
or attaching to that emotion or feeling. Simply observe and be neutral. Now we will do 50 rounds of breathing… remember
to breath using your diaphragm. Paying attention to your breath
Breathing slow and steady Notice how a feeling of relaxation effects
the inhalation and exhalation If your mind wanders simply bring it back
to your breath Recognize that breathing makes us feel good
inside and out Begin to feel a sensation of calm and relaxation
Feel the natural flow of breath; in and out Just breath
Notice a fuller sense of inner calm and stability If you notice your mind going to worries or
anxieties, this is normal, and redirect your attention back to your breathing
Take another deep, calming breath With each deep breath allow your awareness
to fill your body with the breath. On each exhale release any stress and tension. As you breath bring you attention to your
body and it’s sensations as you breath Picture your breath entering your body and
going down into your lunges As your thoughts intrude on your practice,
let them pass, and bring your attention back to your breathing
Notice each stage of one complete breath Feel your diaphragm move as you breath
Notice how your body feels as you breath Notice any distracting thoughts, just don’t
stick with them What is your breath like? Perhaps like a wave? Enjoy the feeling that breathing gives you. What pleasant sensations do you notice? What are your grateful for? Feel your breath fill up your whole body
Witness your breath What sensations can you notice about your
breath? What sensations manifest in your body with
each in and out breath? If you notice your attention has drifted then
bring your attention back to the sensations in your body
Let go now, of everything you may be holding onto Offer some appreciation to yourself for doing
this practice today How do you notice relaxation in your body? Does your chest rise and fall as you breath? How does your breath affect other areas of
your body? Can you feel your abdomen rising and falling? Does your spine lengthen as you breath? Purely observe your breath without doing anything
or trying to change it If your mind starts racing simply bring it
back to your breath How can you bring a meditation practice into
your daily life? What are you grateful for? What benefits did you get from this session? How good does this breathing and attention
on your breathing make you feel? Can you observe your stillness now? Can you be more kind to yourself now? The last 6 breaths I’ll allow you to take
these on your own: 46. 47. 48. 49. 50. Before opening your eyes experience this sensation
of calm for a few moments… When you are ready you can open your eyes
and give your body a big all-body stretch. Appreciate yourself for taking some time out
for yourself. You’ve done an incredible job and I can
only imagine how much happiness and relaxation you’ve spread through your body.


One Response

  1. Australian Mathew King

    October 16, 2019 1:18 pm

    See more videos from Mathew king:
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