Kim's Script

There is no right or wrong way to meditate. The most important thing that you can do is to bring a passive attitude – allowing, not forcing. Experiencing, not controlling. Don’t worry about meditating the "right" way – just let it happen however it happens without worrying about the outcome. It is normal to have many extraneous thoughts going through your mind throughout the process of meditation – that’s okay! Just acknowledge the thoughts and bring your attention back to the phrase you will be repeating. It doesn’t mean you are doing anything wrong. Start by relaxing your muscles. When thoughts come to mind, disregard them, thinking "hmmm" or "oh well" and turn your attention back to your body.

Find a word or phrase that has meaning to you this day.

Some examples are: Family, Peace, Love, Joy, Intention, 

Let your muscles become loose and relaxed, starting with your feet... your ankles....lower legs....knees.... upper legs....pelvis....torso... back....shoulders....arms.... hands....face....and head.

Feel your body....loose and relaxed.....

Turn your attention now to your breathing. Notice each breath, without trying to change your breathing in any way.... Just observe.... As thoughts arise, acknowledge them and let them go, returning your attention to your breathing….

Breathe naturally.... Slowly....

As your thoughts wander, simply return your attention to your breathing.

Notice your breath as it flows gently in and out of your body.... Without any effort....

Acknowledge your thoughts and focus again on your breathing..... Interruptions are normal....just let these thoughts go and return your attention to your breathing....Now think of the meaningful word or phrase you selected....and say this word or phrase in your mind as you exhale....

Each time you breathe out, say the word or the phrase...

As your thoughts wander, bring your attention again to repeating your meaningful statement with each out breath.

Continue repeating the word or phrase each time you exhale....

Bring your attention back to the word or phrase you are repeating with each gentle breath out...

With passive acceptance, continue to focus on the word or phrase, repeating it each time you breathe out...allowing distracting thoughts to float by….

Now slowly begin to reawaken....and turn your attention to your breathing. Notice your calm, smooth breaths...in and out... Allow your awareness to turn now to your body... calm and relaxed.... Notice how your body feels.... become more aware of your surroundings…

Sit quietly for a moment with your eyes open... enjoying the feeling of relaxation while gradually re-awakening... adjust your position slightly....

Reflect upon the experience of meditation... notice what it was like... notice how you feel now... Free from worries about how well you did...knowing that whatever happened was the correct and natural response.

Wiggle your fingers and toes... roll your shoulders..... stretch if you like.... And when you are ready, continue on with the rest of your day.