Shadow of a hand on graph paper
Meditation

Guided Meditation for Mind & Body

Dear Friends,

Since I’m always telling everyone they should try meditation, I decided to record this short guided practice as a starting place for you. This practice is a simple introduction to breath-based mindfulness. Mindfulness practice has been scientifically proven to help us cope with stress and anxiety, and I’m pretty sure everyone in the world is experiencing some kind of stress or anxiety right now. If you’ve been wanting to dip a toe in to meditation but unsure where to start, this practice could be just right for you.

Heads up: The recording ends in silence. Some people may want to sit in this quiet state of mind for longer than the recording actually runs, so I’ll leave that up to you. There’s no upper limit to the amount of time one can spend in meditation, so if you’re able to sit and enjoy the quiet for 20 minutes or more, that’s lovely! If the length of this recording is the max amount of time you can get to yourself today — bless you, and I hope you find it’s a worthy use of your time.

Bonus points!

Ok, this is not a contest, but if you feel like earning yourself some bonus points, follow your meditation with a short period of reflection to ease back into your day. You may find it helpful to make a few notes in a journal. Here are some prompts for reflection:

What sensations were you most aware of during this practice?

Did any thoughts or feelings seem especially prominent?

Did you (or do you now) feel a need to move the body by stretching, running, dancing or any other movement? If so, how would it feel to do that now?

Did you (or do you now) feel a need to rest the body, and can you do that now?

Does your mind or body have any needs today? Write down what you need, whether it’s physical or mental, and ask yourself how you can meet those needs today — remember that asking for help is an option!

Since we’re all going to be inside and at home for a while, I’m hoping to create more of these short recordings so you can build your personal meditation practice. If sitting still and focusing on the breath is really hard for you, don’t panic. It doesn’t mean meditation isn’t for you. Most people who are new to meditation find it uncomfortable to sit still and notice their own thoughts and feelings. In fact, most experienced meditators do, too! That’s why we have lots of different meditative practices available to us so we can ease back into practice when life’s turbulence pulls us away. I’m hoping to introduce you to a variety of practices to help you find peace in the way that best suits you.

Wishing you all the goodness and love you can handle ~

Mary