Guided Meditation

Today, I want to guide you through a simple meditation practice designed to help you begin your journey into meditation and relaxation. Let me start by saying that I am not an expert in psychology or psychiatry. I can only share how these practices have personally helped me reduce stress and improve focus.

The Importance of Consistency

Starting a meditation practice requires discipline and commitment. Many people begin but quickly give up, believing they cannot meditate. They feel discouraged and abandon the practice before experiencing its benefits. Your first meditation session will not bring an immediate realization or enlightenment. However, if you commit to practicing regularly with determination, you will find it becoming easier over time.

Reducing stress and increasing focus does not make you an instant meditation guru. Becoming proficient in meditation takes years of practice, patience, and persistence. There will be moments of discouragement and disappointment, but the benefits are undeniable. Experienced meditators often realize, after years of practice, that they have become less stressed, more focused, and have gained a certain clarity in life.

The Clarity That Comes with Practice

This clarity is a deeper understanding of your life—how your experiences and thoughts shape your journey. It helps reveal how much of our existence is spent chasing conceptual ideas that may not be real or true. We each have a personal narrative, an interpretation of our life events. Many people struggle to break free from ingrained thought patterns that cause distress. Cultural conditioning, while powerful and sometimes beneficial, can also limit our ability to see ourselves clearly. Overcoming these mental barriers takes time and effort.

A Simple Practice: Sit, Relax, Breathe

I’d like to introduce you to a short and simple meditation practice called Sit, Relax, Breathe. You can learn more about it on my blog at https://sitrelaxbreathe.com.

I will verbally and visually guide you through this practice. As we go through it, listen carefully. There are no complex techniques—just an introduction to the practice of relaxation. Everyone is different, with unique needs and experiences. In this practice, we will sit as comfortably as possible and observe how our bodies respond to relaxation. Do not judge yourself or worry about doing it “correctly.” There is no pressure—just sit, relax, and breathe.

Step-by-Step Guide:

1. Find a Comfortable Seat
   Sit in a way that feels natural to you. If you're at the office, take a moment to pause and be still. Whatever seating arrangement you choose, ensure it allows you to be comfortable.

2. Relax
   Let go of tension. Don’t worry about perfect posture—simply relax into your seat. Your head, neck, and back should be in a position that feels natural.

3. Position Your Hands
   Rest your hands in your lap, on your thighs, or in a meditative position that feels right for you.

4. Breathe Naturally
   Do not force deep or shallow breaths. Just breathe in a way that feels normal to you.

5. Close Your Eyes and Settle In
   Lean into the experience of relaxation. Allow your body to adjust naturally to a comfortable state. Let go of tension and simply be present.

Let’s take two minutes to sit, relax, and breathe together.

(Pause for two minutes)

Now that you’ve tried this for two minutes, I encourage you to practice again later—perhaps in an hour, this evening, or first thing in the morning. This simple practice is meant to introduce you to the basics of sitting, relaxing, and breathing.

Have a great day. Sit! Relax! Breathe!