Sue MilesFebruary 2018
Notes on Leading a Group into Meditation
Assuming the group is completely new to meditation.
Set the context
In a moment I’ll take us into a short period of silence. (Say whether it’s going to be 5 or 10mins.)
You might want to focus on the candle flame (or a point on the floor) or gently close your eyes.
I’ll begin by saying some words to help guide us into the space, and then there will be a period of silence during which I will occasionally add a few extra words. At the end I’ll bring us out of the silence again.
Phones and Comfort
Invite people to check that their mobile phones are turned offand to arrange themselves so that they feel comfortable — loosen any belts, put a cushion under their feet, blanket over their knees, etc.
Lead the Meditation:
So let’s begin by taking a moment to enjoy the weight of our physical body . . . And to consciously surrender that weight into the chair . . . Letting go and relaxing . . .
And as we invite this surrendering and letting go to happen, let’s also invite our shoulders to soften . . . And invite the breath to come all the way down into the belly . . .
As we allow our bodies to relax, let’s take a moment to notice the thoughts that we’re thinking, to simply notice them and let them be . . .
And also to notice any feelings or emotions that are present in this moment and to also just let them be . . .
Taking these next few moments to simply relax and allow ourselves to just ‘be’... There is nothing to do and nowhere to go . . .
Enjoying simply sitting . . . Relaxing . . . And breathing . . .
SILENCE
And you might occasionally say:
Just taking these moments to let go . . . Relax . . . And allow the breath to deepen.
Or
Simply breathing and relaxing. . .
Ending
And now . . . Gently allow your breath to deepen . . . And have a sense of the outline of your body again, as you gently bring your awareness back to the room . . . And when you’re ready gently open your eyes . . .