Welcome to the Meditation Wases Podcast. This is Mary Maddox. The essence of meditation

is effortlessness. It's all about being at ease, at ease with whatever is happening.

The key to ease in meditation is to let go when we notice we're making an effort.

Whenever you notice that you're making an effort during this meditation, back off, you can just let it go.

You can do this meditation either sitting or lying down.

Take some time to find a position that's comfortable for you, one in which you can relax.

You can now close your eyes.

Simply be aware of what you're experiencing right now with your eyes closed.

You may be aware of things going on around you.

Even with your eyes closed, you may become more aware of what's going on within you.

Thoughts will be coming and going. You may feel some emotions.

There will be sensations in the body.

Whatever is happening is coming up naturally. Life is bubbling up in all sorts of experiences.

There's no right or wrong experience in meditation.

Simply be aware of what you're experiencing.

There may be many thoughts. It doesn't matter.

Thoughts are a part of meditation. You don't need to try to push them out or try to resist them.

Not resisting anything. If you notice yourself resisting, let that go.

Just drop into your experience as it is.

Just being aware of whatever is happening.

Easy, open awareness of whatever is being experienced.

Anytime you notice yourself making an effort, let it go.

...