Mindfulness Meditation and Natural Presence

Mindfulness Meditation and Natural Presence


Today, I invite you to take 15 minutes, set
it aside to learn mindfulness meditation and to learn about natural presence. And I invite you to do this for yourself and
for your soul. So take a moment and close out your other
browsers. Turn off your phone, find a comfortable place
to sit where you can be both relaxed, get alert, and we will dive into it. For those of you who are new to my channel,
my name is Barbara Heffernan and I am a certified mindfulness instructor and I’m also a Buddhist
and I’m also a psychotherapist and I created this YouTube channel to try to bring these
tools to more people. So if you support what I’m doing here, please
hit the subscribe bell, give me a thumbs up and we’ll get into it. So mindfulness meditation has been an unbelievably
healing and helpful practice for me and I’ve been practicing it for almost 30 years. And in many ways it has really transformed
how I live my life and it’s helped me make better choices, be clearer about who I am,
how I fit in the world, what my options are, and I really am looking to bring the tools
of mindfulness meditation to more people. So as I said, I’m going to keep this to 15
minutes. I’m going to do the best I can in the middle. We are going to sit quietly for five minutes
to try the practice out. With your posture. If you need more guidance on posture, I have
a whole separate video on it that I can link right here, but for the moment just it’s okay
if you’re in a chair, if you’re in a cushion on the floor, just take a moment to straighten
your spine. I’d like to suggest that you try to have your
eyes open, but with a lowered gaze. So if you have your eyes gazing two to three
feet of front in front of you on the floor, if you’re sitting on the floor and a soft
gaze, you’re not trying to intently see something, but you’re also not trying to fuzz things
out. So you’re just simply letting your eyes see
what they see. And one reason in mindfulness meditation that
we can keep our eyes open, although not all traditions do. But one reason that I recommend it is that
mindfulness meditation is not about blocking anything out. It’s not about pushing anything away. It’s not about retreating. It’s about being here exactly in this moment
with all of our senses gates open. So we will hear things as we meditate. We might smell something if someone nearby
is cooking. Our eyes are open, all of our senses are open
and everything is accepted in. Everything’s accepted into the space, and
I invite you to take a deep breath. And really feel your presence in your room. Check in for a moment with how you feel. Physically. Check in with how you’re feeling emotionally. Just take a moment. You can just sort of close your eyes or lower
your gaze and just notice, notice what physical sensations
you’re feeling. Now. Bring your awareness to your breath. Whatever that means for you. Just feel your breath moving in your body. And the instructions for mindfulness meditation
are very, very simple. Enacting it is not always simple, but the
instructions are simple and the instructions are just to bring your attention to your breath. Focus on it, and as your thoughts wander and
they will wander. As your thoughts wander – the second you notice
your thinking, just gently bring your attention back to your breath. Just a very gentle process. Nonjudgmental, no criticism, no goal here. Just really to take five minutes to honor
yourself as a human being, not a human doing, a human being. Just to honor yourself for a few minutes. And so bring your attention to the breath. As your mind wanders, just notice it and bring
your mind back to the breath. So just with those simple instructions, I
am going to hit the gong, and we’re going to sit for five minutes. No more than that. And then I’m going to talk a little bit about
natural presence and a little bit more guided meditation, but I would like you to get a
taste of what it’s like to just simply focus on your breath for five minutes. And for some people this might seem like a
very long period of time. For some people it might seem very short and
either one is okay And gently just bring your attention back
to your breath. If your mind has wandered, no worries. Just bring your attention back to your breath
and just take a moment to notice to really check in how you’re feeling physically. Now, if anything has shifted for you, just
notice that internally, how you’re physically feeling emotionally, how you’re feeling, and
just before we come out of our meditation posture and stance, just notice your sense
of natural presence. The natural presence which is with you at
all times. Natural awareness and bring in a sense of
everything is okay. Right at this second right now, I am okay
as I am and feel the sense of natural presence that you
have an every other human being has. You can bring your attention back to your
breath as you do this and then begin to expand your awareness outward a little bit. Bring your awareness to the space around you,
the space in front of you, to each side of you, the space behind you, below you and above
you and just feel yourself sitting with this sense of spaciousness. And as I ring the gong, just take a moment
to really hear the sound and just listen as fully as you can to the sound of the gum and
listen for as long as you can hear it. Woo. So I’m very curious about what that experience
was like for you. And if you could put some comments below,
I’ll respond back. I’m curious, have you found that relaxing
or perhaps stressful? Did the five minutes go fast or did it take
an extended period of time? I just did a very similar meditation live
in my Facebook group and I was planning to just post to the live on YouTube, but the
sound did not come across in a way that it would work to be re posted. Although everybody on the Facebook live could
hear me, I don’t think the sound quality would be good enough for Facebook, for YouTube quality. But in that group we, I was able to read comments
and respond directly. And if you are interested in joining the Facebook
group, the link is below my Facebook page is @awakenjoy.life
And if you go to my page like it, join the group, we will be discussing mindfulness,
meditation, boundaries, and other components of living a healthy and joyful life without
whitewashing. I promise you this is not a group which is
going to be like everything is joyous and wonderful all the time because we are human
beings. We struggle, we have pain. This will be about reality. Similar to mindfulness meditation. Mindfulness is not to achieve a particularly
blissful state. Mindfulness meditation is to learn to be with
what exactly what is. And as you practice it, you probably will
end up feeling calmer, more peaceful, and have more bliss, but there’s not an active
goal to achieve that. So mindfulness meditation is really about
being mindful of what actually exists and really practicing that nonjudgmental awareness
can transform your life. Truly it can. So love to hear your comments. I would also like to ask you if you’re willing
to challenge yourself to sit for a certain amount of time each day, maybe five minutes,
10 15 whatever you think you can fit into your day. See if you’re willing to challenge yourself
and post that below as well. And in my Facebook group, we are doing a challenge
this week. So hope to see you over there and hope to
see you again on YouTube.

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