This is a different than usual guided meditation. Most often, meditations are guided vocally. Occasionally, they are guided musically or with sound or similar experiences. The most common form of guided meditation, however, it’s just that: auditory.
Not everyone responds the same to auditory instruction or prompting during meditation, however. Many people, in fact, have difficulty with audio prompts during meditation.
As a result, this meditation will provide you with a simple, bulleted process designed to achieve our aim… and then let you do the physical work of the meditation yourself.
Because not everyone can see, hear, smell, or taste their way through a meditation, we’ll focus on sensations you can create within your body. This meditation is a guided journey through your sense of physical touch and feeling, to be done at your own pace, in your own way.
We’ll start at your extremities and work your way to your center, once we’ve spent some time simply experiencing your breath. And in that center, we’ll relax our way into a trance-like state. You’ll hang there for a moment, and then work your way back out from the center, and return to your breathing.
The Meditation
So, onto the list of steps you’ll take on this journey. Remember, if you ever get lost, you can always return to your breath. The number of steps in and out is not very important; I’ve just tried to keep this balanced. If you skip or miss one, it doesn’t matter. Just keep on moving in the direction you’re moving, and you’ll be fine.
To move forward toward trance, move your senses toward your center. To move back out of trance, move your senses toward your extremities. You can’t get lost in your own body.
The Journey Inward
Watch your breath for a moment. Take 4-6 deep breaths.
Pay attention to your toes and your fingers. Feel the top of your head.
Pay attention to wrists and ankles, and to the tips of your ears.
Pay attention to your calves, forearms, and eyes.
Pay attention to your knees, elbows, and nose.
Pay attention to your thighs, upper arms, and mouth.
Pay attention to your hips, shoulders, and neck.
Pay attention to your belly, your chest, and back.
Pay attention now to your lungs and the center of your chest.
Holding the Center
Here in your heart, stay a while.
Listen to the rhythm of your body, particularly your heartbeat and your breath, those things that animate you. Examine them, and feel how they flow together.
Spend at least 4-6 breaths here, though you may wish to spend many more.
When you are ready, begin to move outward.
The Journey Outward
Pay attention now to your lungs and the center of your chest.
Pay attention to your belly, your chest, and back.
Pay attention to your hips, shoulders, and neck.
Pay attention to your thighs, upper arms, and mouth.
Pay attention to your knees, elbows, and nose.
Pay attention to your calves, forearms, and eyes.
Pay attention to wrists and ankles, and to the tips of your ears.
Pay attention to your toes and your fingers. Feel the top of your head.
Watch your breath for a moment. Take 4-6 deep breaths.
The Completed Journey
Having breathed from your extremities to your center, and back out to your extremities, you are now prepared to move forward. Centered and whole, you are ready for your encounter with the work ahead.
I thought this was non-audio. Why is there an audio/podcast file?
So, this was absolutely created to be a guided meditation that was so easy that you could do it without audio, but some people just like to be guided to find their center without visuals, or without other senses being pinged. Those other senses may not work for them, but maybe audio does.
So, I went ahead and recorded this meditation in an audio format as well. Because of course I did: I can’t pass up the chance to provide something that ticks a bunch of boxes and actually goes hits more than one community. So, there’s also an audio option for this meditation.
I tell ya, some days I even confuse myself.
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