For this calibration, find a comfortable position and close your eyes. Take a deep breath. Muse is now listening to your brain signals. Relax and let your mind flow naturally. Whatever you’re experiencing right now is perfect. No need to control or change anything.
It’s time to begin. You’re about to use real time feedback to guide your mind into the present moment. This can feel very different from our usual tendency to think or worry about the past or the future. This might sound a bit you, but don’t worry, it’s all about being playful. The best way to develop your meditation practice with Muse is to take it lightly and find out what works for you. You do a simple meditation, exercise the weather in this environment will reflect what’s happening in your brain. As your brain changes, the weather will change in real time. When you’re focused on your breath, Muse will detect steady and constant brain signals and translate them into calm and peaceful weather like this. If you’re especially com, you may even hear a few birds singing. Eventually you will become distracted and your mind will wander. When you focus shifts away from the exercise, Muse would take fluctuations and changes in your brain signals and you’ll hear the weather get more intense like this. Your goal is to try and calm and settle the weather in this environment. Sometimes it’ll seem easy and sometimes it will be hard, but one thing is always true just by setting aside a bit of time to meditate. Every day you’re building your mind’s ability to calm itself. Tap the button when you’re ready to try Muse.
Welcome back. How are you feeling about this session today? You might be aiming for a perfectly calm session. This is totally natural. But the truth is, everyone gets distracted when they meditate. Training your mind is kind of like training a puppy. You said the puppy down and tell him to stay, but eventually it runs away. Thank you kindly and gently sit down and tell it to stay again. But then of course it runs away again. It’s going to take awhile to train the puppy so you don’t worry about it too much. You just keep repeating the exercise, getting angry at the puppy isn’t going to get you anywhere. Meditation with music similar. Just keep repeating the exercise. The nature of the mind is to wander and drift. It takes time to rewire your brain. No need to be self critical or worry about a tough session. Instead, enjoy the process being curious and explore. When you’re ready, find a relaxed position and close your eyes. For this session, simply notice when the weather gets intense and her mind is wandered. And bring your attention back to your breath. Gently and kindly as you are training a puppy. Ready. Place your attention on your breath now.
When you’re ready, close your eyes, find a comfortable position and allow your back to be straight. Take a moment to notice that you are breathing. Now choose a place where you can clearly feel each breath. You might feel how your stomach expands and contracts. Or you might be drawn to the rise and fall of your chest. Or maybe you can clearly sense air coming in and out of your nose. Once you’ve chosen a place, pay close attention to how each breath flows. Notice the brief moments of stillness between each inhale and exhale. For this session, do your best to keep your attention focused on how it feels to breathe in every moment, wherever you feel it most clearly. When the weather gets intense and he notice that your mind is wandered. Try not to stress. If you can simply return to the breath. Ready. Place your attention on your breath now.
You’re probably a bit more comfortable meditating with Muse now. This time, let’s try a different technique and see what happens. Counting your breaths as they flow in and out of your body can help anchor your attention and make it easier to notice when your mind drifts. When you’re ready. Close your eyes and bring a relaxed attention to your breath. For this session, gently count each time you breathe out. Once you’ve counted 10 breaths, start back at one and begin the count again. If you can count in your head, but the voice of his gentle kind and joyful. This meditation should be relaxed and effortless. Release any sense of control and let your breath flow naturally. When the weather gets intense and he notice that you’ve lost count or counted past 10, don’t worry, it’s all part of the process. Just start your account back at one without judging how you’re doing. Ready. Begin counting your breaths now.
Think back over the sessions you’ve done. What position do you usually sit in? There’s no right way to sit during meditation. You can meditate. Cross like it. Only ground like monks too. But you don’t have to if you’re not used to this position can be very uncomfortable. Feel free to sit on a chair cushion or even the floor. When you’re ready, find a comfortable position that works for you. Imagine a string gently pulling you up from the top of your head. Release your shoulders down and behind you and allowed him to relax. Try gently rocking forward and backward and side to side to find the balance point where it takes the least effort to stay upright. Let your week rest on the earth, but the Earth hold you up as much as possible so you can relax your muscles. For this session, when the weather gets intense and notice that your attention has been pulled away. Notice of your body’s lunches for tenses up. If this happens, imagine that string pulling you up from the top of your head again. Then relax back into position. Ready. Place your attention on your breath now.
Welcome back. Finding a comfortable, quiet place to practice can make a big difference with Muse. It’s just as important to find the right soundscape to keep you on track. Our relationship to specific sounds can influence how we feel during a session. This is why I’m used as different soundscapes for you to choose from. Let’s explore the soundscape you’ve chosen for this session. When you’re ready, get comfortable and release any tension you might be holding in your face and jaw. For this session, whenever you notice the sound get more intense instead of reacting immediately, stop for a second and listen. Try to here. The weather is clearly as possible. Notice how intense it has become and be with it for a few seconds. Then let go of the sound and come back to your breath. Ready. Place your attention on your breath now.
Meditation is not just about relaxing. In some ways it’s more like lifting weights. After all, it is repetitive exercise you do over and over again to train yourself. But there’s one aspect of meditation that isn’t repetitive at all. Every time you sit down to meditate completely, different distractions will pull you away from your breath. It’s tempting to see distractions or something you don’t want, but this attitude set you up for disappointment. Distractions are a fundamental part of the process. This time, instead of trying to avoid them, let’s try using them in the practice and see what happens. When you’re ready, close your eyes and relax your shoulders. For this session, when the weather is intense and your mind wanders, stop for a second and see if you can notice what exactly it is that’s distracting you. Be curious about whatever seems to be pulling your attention. Then as always, simply come back to your breath. If you find yourself stuck trying to figure out what distracted you, try your best to let it go and bring your attention back to your breath. Ready. Place your attention on your breath now.
Everyone who meditates knows that sitting still for a long time can get pretty uncomfortable. This time, when you notice discomfort during the session, practice not reacting immediately. It takes some time, but eventually this skill will change your relationship to negative feelings and help you respond more effectively to difficult situations in daily life. When you’re ready allowed, you’re back to be straight. Relax your eyes, then close them. For this session, whenever your mind drifts and you hear the weather, get intense notice. If you’re feeling tension or pain in your body. Or maybe the session is dragging on and you’re feeling restless or bored. In any case, resist the temptation to immediately do something to make yourself more comfortable. Instead, pause and explore your discomfort in that moment without judgment. Simply notice how it feels. Then make it clear decision on whether you actually need to respond before coming back to your breath. Ready. Place your attention on your breath now.
Even though you just started this session, congratulate yourself just for setting aside time to meditate. You are really showing a commitment to your practice. Meditation has been shown to have a wide range of physiological and psychological benefits. If you look into the science, you’ll find those benefits don’t depend on how well you perform. When you’re ready, close your eyes. OK, comfortable and release any tension in your body. For this session, try not to force it. Lower the bar for yourself. Let the experience be easy. This session is your chance to take a break. It doesn’t matter whether you spend it in a calm or active state. Don’t get fixated on your results. Trust that this is time well spent. Enjoy the process. Ready. Place your attention on your breath now.
Congratulations on getting this far. You’ve come along way by meditating your building skills which can be applied in daily life as you practice continues to develop you will start to feel more and more moments of clarity. Balance and concentration, but there will always be Ups and Downs, so remember that meditation doesn’t always have to be serious business. Stay playful, explore and enjoy. When you’re ready, find a comfortable position and close your eyes. Allow your back to be straight and relax your shoulders. For this session, try to be fully awake and aware of any moment where the practice starts to feel challenging or frustrating. Whenever you notice a negative feeling, just let it go. Don’t try to control it or change it. Notice your distractions as they come and go. Listen to the weather as it comes and goes. Pay attention to your breath as it comes and goes. Ready. Place your attention on your breast now.