This guided meditation is accessible and can be done in any time frame, which is perfect for beginners. It comes from the approach of accepting your meditations as it is and not striving for what you think meditation should be.
Begin by finding a comfortable seat with my fingertips touching and my palms apart. Maintaining hands in a closed circle keeps energy flowing throughout your circuits. Sitting on a folded blanket with crossed legs helps keep your hips elevated and your spine straighter, which can be more comfortable. Once I’m settled in I begin a mental body scan with my eyes closed. I start at my feet and work my way up and down my entire body noticing the sensations that my body is feeling, but not attaching any thoughts to any feeling. I let myself observe how I feel and not critique or try to change it. Once my body scan is complete I change my awareness of my breathing. Without changing my breath, I notice the rise and fall of my chest. The deepness of my breath and the total feeling of life that it gives me. I remain here for several breaths, reminding myself to stay present whenever my mind wonders. Next I move my awareness to my fingertips. With fingertips touching and palms spread apart my awareness shifts from one set of fingers to the next. A warm, tingling sensation indicates the energy that is being moved to those places through a change in awareness. If my mind wanders off at any point, I simply return to my breath the moment I notice my mind wandering, without judgment of myself. After several breaths I complete another body scan. By now my back and hips are getting tight. Without adjusting my body I let myself be in this moment. Not in pain, only discomfort. There is a significant difference between pain and discomfort. Discomfort we can teach the mind to overcome and we can sit through. Pain tells us we need to back off and change what we are doing in order to heal our bodies. After this second body scan is complete I set intentions for the night or for the day ahead.
Giving yourself time to practice mindfulness, stillness, and presence is a wonderful gift. It may be difficult at first. To make this more accessible, begin by doing only one body scan as a beginner and adding more awareness changes as you become more comfortable with sitting in stillness. Learning short meditations is also useful for when you’re at work, a grocery store, or overwhelmed with daily tasks. Stopping, noticing the breath, and stilling the mind can make a profound difference and reduce stress.