The truth is no one can force you to meditate if you don’t want to. No matter how good a meditation script can be, if you don’t want to try, meditation can’t really happen. But if there are days you find it hard to focus on your breathing, and just need a little support, maybe this could be of help.
I personally find it really challenging to just meditate without any external guidance. Even though I understand that it is important to experience it on your own, I’m always thankful when there is some help, maybe in the form of a soothing voice guiding me on what to do, how to breathe, and what to observe and feel.
This is more like a short script I’ve written for myself to walk me through the process of trying to meditate. It might not work for everyone but I’ll leave it here for when I need it again. Read this slowly with a soothing voice, leaving 10 – 20 seconds of silence between each cue/sentence.
Come to a comfortable seated position. Place your hands on your knees. Palms facing up as if your hands are there to hold every shred of sunshine, every breath of life. Once you’re comfortable, gently close your eyes.
Start with a few deep breaths. In and out. Inhale and exhale. Feel the air travelling through your body, giving the energy to wherever it touches. Inhale deeply, feel your spine getting taller, your crown reaching toward the sky. Exhale slowly, your lower body getting more grounded onto the mat. Empty your thoughts. Empty your mind. All your worries slowly drifting away from your body like the warm air leaving your nostrils.
There is nowhere to go. Nothing to do nor to accomplish. This is enough. Now is enough. You are enough. Just breathe.
Slowly scanning through your body. From your toes to your crown. Feel each and every tingle and sensation from each part of your body. Start with your right foot. Your right leg, from your toes to your hip. Feel your left foot. Your left leg, from your toes to your hip. Relax your right hand. Your right arm, from your fingertips to your shoulder. Relax your left hand. Your left arm, from your fingertips to your shoulder. Feel the gentle rise and fall in your belly, and your chest. Relax your shoulders. Release any tension from your neck. Feel any sensation on your face. Relax your tongue. Relax your ears. Relax your eyes. Feel the light between your eyebrows. Hold here for a second, seeing the light getting brighter and warmer as you inhale and exhale. Feel the sensation on your skull and the top of your head. There is no right or wrong feeling, you’re only here to observe.
Your mind is going to wander. Thoughts are going to swim back to you. That is normal. Let it be. Observe it. See it goes in and out briefly like a white fluffy cloud floating through the view of your window. There is no judgment. No engagement. Let them go. Don’t hold them back.
Every time you get distracted, gently bring your attention back to your breathing. Closely observe the air flowing in and out of your body, giving you and everything around us, life. See the magical force that allows our body and mind to be. Hold it there for a second. Remind yourself, that all you need to do right now is breathe.
Take another deep breath here. Empty all thoughts and worries through your exhalation. Once you’re ready, let’s join together to chant an ‘Om’ to release all tension from our body and mind, and send the beautiful vibration across the space.
Thank your bodies, physical, mental and emotional for sitting through this practice. For allowing yourself to be vulnerable and letting your breath be the anchor guiding you through. Hands at heart centre. Lower your head, surrender yourself.