This is a follow up to the previous video, singing meditation, where I introduced the song ‘IN OUT DEEP SLOW CALM EASE SMILE RELEASE PRESENT MOMENT WONDERFUL MOMENT’ which also happens to be all the lyrics. Once memorized, it becomes a handy guided meditation because it systematically describes the body and the mind as they relax into the moment. It might be handy to read this article first and then play this guided meditation:
1. As you focus on your breath going IN and OUT…
2. You will notice that the breath becomes DEEPer and SLOWer all on its own, without any added effort. There is no need to control the breath.
3. When you notice the breath is deeper and slower, you might notice that your body and mind are more CALM and that you are more at EASE; you are taking things a bit more easily.
4. When in that relaxed state, it’s easier to SMILE with the happiness that has arisen and RELEASE all tension in the body and mind. This step might take a while since you might want to do a body scan, and release tension one body part at a time. I find it helpful to flex certain muscles to draw my attention to it, and that allows me to release the tension in those muscles with the out breath. In that way, with each out breath, I release more and more tension. I usually attempt to release the tension in the muscles around my face and skull last, and that leads me to releasing tension in the mind much easier (since the body and mind are one).
5. Finally, when that relaxed, it is very easy to be in the PRESENT MOMENT and realize it’s a WONDERFUL MOMENT. We may see the impermanent nature of our mortality, see how precious this life is, how unique the moment really is. It has never happened before, and it will never happen again. How many breaths have gone by un-noticed? How many sunsets have we really ever really seen, without just snapping a picture with our smart phones and then just walking away? Are you really eating the food when you eat? Are you really there when you go to the bathroom? Meditation helps us awaken to the present moment and be in the here and now, the only time that ever exists, so that we can actually experience and live our lives. Only then can we enjoy it and be happy.