1 Hour Guided BLIS Meditation

This 1-hour guided meditation is for anyone who struggles to calm their mind - especially if you deal with anxiety, overthinking, or depression.

And if you’re feeling angry, carrying deep hurt, or struggling to let go of something that won’t release, this practice will help you soften the grip and come back to steadiness.

This meditation guides you back into the present moment through sense awareness:
-Breathing - Connecting with your Breath
- Listening - Listening and Flowing with Sounds
- Immersion - Connecting deeply with sensation
- Seeing - Observing without judgement or reaction.

You can do this sitting or lying down. If your attention wanders, that’s normal - follow the instructions.

Transcript

I want everyone to not worry about the time and truly bring yourselves here,

Away from all that is ongoing in our personal lives.

Treat this moment as a means of doing something together,

Which has no real motive,

No real agenda,

Not avoiding anything in our lives,

Simply resting.

Begin by bringing our attention to this moment and noticing our emotional state and what we are carrying into this moment.

The worries,

The hidden fears,

The anticipation,

Simply noticing all of these things and putting them aside for the moment.

And bringing our attention to the breath,

Exhaling just a little bit more than we usually do and allow the body to inhale naturally.

Once again,

Exhaling a little bit more than the previous breath and allowing the natural inhale.

And keeping our mind simply on this rhythm in which we are breathing and asking ourselves if we can notice where the breath enters our body,

Where does the inhale begin,

And searching for that initial sensation at the tip of our nose and noticing it every inhale,

Staying with it and following it inwards.

What do we feel next?

Following the breath towards the middle part of our nose and keeping our mind just here,

Thoughts here.

Continuing to follow the breath a little further backwards as it extends towards the back of our throats and wants to gently proceed downwards,

Noticing each sensation at each stage of the inhale.

And now trying to see if we can feel the breath just below the throat,

The upper part of the chest,

Before it enters our lungs.

And then following it all the way inwards.

And now noticing at which point it turns into the exhale.

Noticing how gentle,

Subtle,

And soft that transition is.

Noticing how and where the exhale begins.

And asking if we can feel and trace the journey of our breath outwards.

As the breath rises up towards the middle part of our chest,

And now at the back of our throats.

Noticing the slightest change in the pressure as the air moves out,

Moving upwards still.

And now noticing all the sensations as the air comes all the way back up to my nose.

And now noticing how it leaves the body right at the tip of my nose,

Again,

Exactly where it started.

Now expanding our awareness from the breath to the sense of listening,

Staying anchored in the breath,

While asking what sounds do I hear in my room.

There is a fan or an AC running.

If we have our pets in the room,

Sounds they make as they move around.

Noticing the sound of the computer or the device in front of us.

And also noticing the sound of my own breath.

Continuing to expand my field of awareness outside this room.

Truly listening.

Noticing how many sounds there are around me,

Which I ignore.

Paying no attention to our thoughts.

The self-talk.

Continuing to search for the sounds.

Perhaps other family members talking,

Moving about.

If we have children,

Sounds of children playing.

Someone watching the TV.

Continuing to expand our awareness of the sounds.

Not resisting anything as if it were a disturbance to my meditation.

But including all sounds,

All disturbances to be a part of it.

Expanding my field of awareness further outwards to what is happening on the streets near my house.

Or the sounds coming from the air above.

A plane flying over.

Sound of traffic.

People walking.

And conversing.

Or the distant hum of the city.

Or the sound the wind makes when it moves the trees.

Sound of birds.

Listening to everything.

And now,

Bringing this sense of hearing or listening back to my body.

And asking if I can hear or feel through the slight changes in my body.

Changes in pressure in my ears.

My own heartbeat.

And listening a little more deeper.

Until I can find that sense.

And noticing how when I'm completely still,

I can feel my heartbeat in my chest.

And how with every beat,

It sends out a change in pressure.

Travelling outwards from the centre of my chest to my toes and the tips of my fingers.

Moving my attention towards what's happening in my fingertips.

Noticing the rise in sensations,

Feeling of aliveness,

Small trembles.

Some sort of vibrations.

And asking if I can feel what's happening in both my hands.

Feeling each and every finger individually.

Without moving them.

Feeling them from the inside.

Noticing how pronounced my heartbeat is in my fingertips.

Continuing to awaken my awareness in both my hands.

Noticing the thumb,

The index fingers,

The middle fingers,

The ring fingers.

And the pinky fingers.

Noticing if we can feel the space between each finger.

And allowing that sense of awareness to spread to my knuckles.

Of my right hand first.

And then my left hand.

Feeling each knuckle individually.

Giving all my joints in my hands the importance that they have.

Moving my awareness up to my wrists.

Feeling both the front and the back side of my right hand and right wrist.

And my left hand and left wrist.

And as I become aware of my hands,

I can visualize that there is a glow that is emanating from within.

In all the parts that I awaken through conscious awareness.

And I extend my awareness to my right forearm.

Feeling every single square inch.

And as does my awareness spread,

So does the light that emanates.

Moving my attention to my left forearm.

While not losing the right forearm or the right hand completely.

Again,

Feeling every square inch.

Continuing to expand my awareness to my elbows.

Noticing how my right elbow is tensed.

Always carrying pressure.

And becoming aware of a joint and its strength.

Allowing it to also emanate light.

And moving on to the left elbow.

Expanding my awareness all the way to my shoulders.

Noticing the pressure.

The weight they carry.

Continuing to stay with the body.

And notice all the sensations from my fingertips to my shoulders.

Not using any labels.

Not trying to change anything.

Expanding my awareness to my chest.

And paying attention how some parts want to remain dark.

And my awareness cannot fully reach.

Insisting on feeling everything.

And spreading the light of conscious awareness to all parts of my chest.

Now moving my attention to my upper back.

Noticing where the tension is between the shoulders and the upper back.

Staying aware.

Allowing the light to spread.

Everything I can feel has light coming through it.

Expanding my awareness to my middle back and my lower back.

My back is resting against something.

Noticing all that pressure.

Noticing how my back muscles hold up my posture.

And now feeling everything again.

From the tips of my fingers to my lower back.

And expanding that awareness down from the chest to the solar plexus and the abdomen.

Moving my awareness down to my hips.

My private parts.

Insisting on being aware.

Everywhere.

Noticing the pressure between the lower half of my body and my seat.

Which is holding me up.

Making sure that there is light where there is awareness.

Expanding my awareness down to my thighs.

Waking up every square inch.

Noticing how my hamstrings,

Back of my thighs,

Back of my knees are asleep.

Absent.

Searching.

Deepening my awareness until life returns.

Continuing down to my calves,

To my shins.

Ensuring everything that I am aware of emanates light.

And that which doesn't,

I am not yet aware of.

Expanding my awareness to my ankles.

Noticing how particularly strong this joint is.

And how unconscious I am of its use and its strength.

Being grateful for the muscles and tendons in my ankles around them.

Strong enough to allow me to walk.

My strength in my feet.

Noticing all the small little joints in my feet.

Including the way my toes are connected to my feet.

Expanding my awareness to the big toe of my right foot.

Insisting on feeling it from the inside.

Once I have the sensation,

Moving to the next toe.

Noticing how,

Unless I try to,

I never feel these toes individually.

And now moving,

Shifting my attention to the third toe of my right foot.

Noticing its particular character,

Its nature.

How different it is from the other toes.

And how ignored.

Once awareness finds itself here,

Moving to the next one.

And equally ignored part of my body,

Which is no longer ignored.

And moving to the next one.

Wherever there is awareness,

There is light.

Feeling it all at once.

From the tips of my fingers to the tips of my toes.

Bringing the same awareness into my left foot.

Taking time.

Not rushing.

Feeling the big toe.

The middle.

Insisting on feeling the third.

Searching for the sensations.

Somewhere buried deep in the brain.

And ignored.

Remembering them.

And the last toe.

Again making sure I am aware in my entire body.

From the shoulders down to the soles of my feet.

And wherever there is no light,

I pay extra attention until there is.

And moving my attention towards my neck.

My throat.

Allowing it to move upwards.

Towards my chin.

My lips,

Nose,

Cheeks.

The eyes.

The eyebrows.

The eyelids.

The forehead.

Noticing so much life in my face.

Expanding my awareness towards my ears.

Noticing how the earlobes are not quite there.

Insisting on awareness everywhere.

For where there is awareness,

There is light.

Expanding my awareness all the way to the top of my head.

Awaiting my attention to work through every single square inch.

And now feeling my whole body at once.

Checking if I missed anything.

Perhaps my triceps.

Perhaps my lower back.

Perhaps the knees.

Perhaps the gaps between my toes in both my feet.

I leave nothing unexamined.

Unaware.

Now noticing my breath.

Bringing my attention back.

The breath as an anchor.

Without losing awareness in the body.

And now preparing to slowly open my eyes without moving my body.

And letting the eyes rest on whatever they rest upon.

If it is computer,

Keyboard or another simple object.

Allowing the eyes to take in the shape of the object.

Slowly noticing the edges.

Smoothness.

Noticing the details.

And noticing the way light reflects.

How it reflects differently from each surface.

Noticing a texture.

A roughness.

If there is dirt,

Dust.

Allowing the eyes to see without thinking.

If you happen to see letters or numbers,

Look at those shapes.

As if they didn't mean anything.

Allowing the eyes to gently close again.

And again feeling the whole body.

Fully aware.

Fully alive.

And completely still.

Noticing the breath once again.

Allowing it to be our anchor through the whole meditation.

Preparing to arise when we feel ready.