Guided Meditation
Meditation can feel difficult sometimes when we set expectations that are different from the experience that we are actually having.
Sometimes we can make focused concentration a little easier by increasing the “weight” of the object of our attention.
One way to do this is to count the breaths.
Meditate on your own or with a group
Let’s try this approach by finding a position that works for you. It should be both comfortable and lend itself to alertness.
Bring some attention to your posture. Maybe your back is a little more straight. Not too straight.
Maybe you can find a position for your hands that is comfortable, maybe place them in your lap or resting on your knees.
Close your eyes or leave them partially open.
Take a few deep breaths just to get started and notice the nourishing quality of these intentional breaths.
Now allow your body to begin breathing on its own.
The mind may manipulate the breath from time to time and that’s ok.
As the body takes over the breath more and more, begin resting your attention on the rise and fall of the breath.
Inhalation and exhalation. Rise and fall. Inhalation and exhalation. Rise and fall.
One. Rise and fall. Two.
Count each rise and fall until you reach the count of Ten and then begin again back at one.
If you lose your place or become distracted by something other than the breath, simply begin again at one. If you find yourself still counting at 15 or 20, begin again at one.
The expectation is that we will lose our place but we can always begin again with the breath.
For the next few minutes, just allow your attention to rest on the breath counting each one until you reach ten and then start over.
Keywords: Buddhist Meditation Basics, Guided Meditation, Mindfulness, Buddhism, Interfaith, Reflection
