Hello,
My name is Sean and welcome to this guided meditation.
This guided meditation is based on the foundational meditative techniques of Buddhism.
It is best done in a quiet room in a seated position where you will have no distractions for around the next 10-15 minutes.
Let us begin.
In a seated posture,
Sit with your spine erect but not rigid.
Put your hands in any comfortable position that suits you.
Palms can be down,
Palms can be up,
Or the hands can be closed together.
Now close your eyes and take a moment just to feel your body,
Feel your mind,
And enjoy being here in this moment.
Let's now scan over our body and look for the common places of tension.
Starting with the eyes,
Put your awareness there and just release any tension that may be there.
Let's now move towards the jaw by which we allow it to hang down naturally.
Now move your awareness to your neck and shoulders and allow the muscles in this area to drop and be at ease.
Now move to your stomach and just notice any areas that may be tight or uncomfortable and let that area fully relax and soften and sit in its natural way.
Take a moment now just to scan your entire body and be sure that everything is fully relaxed and you are sitting in a comfortable posture.
Now bring your awareness to your breath.
Do not interfere with it,
Do not adjust it,
Just be aware of it and let it naturally deepen,
Sink and be at ease.
The breath is always best when it is allowed to be natural,
To be at peace and to breathe in the way it chooses.
You may notice how your body is breathing,
How your chest is moving up and down,
You may even notice how your entire body breathes with every breath in and out.
Just let this occur naturally and be aware of it.
Let's now move away from any focus and move into the pure awareness.
Just sit in the awareness of your mind.
Thoughts will come and thoughts will go,
Just like the cycles of the seasons,
The waves of the ocean and the weather.
When a thought comes in,
Just allow it to come in,
Do not talk to it,
Do not have a conversation with it,
Just let it come in and let it go out.
Thoughts are not the enemy,
They are just part of the natural functioning of the human mind.
Thoughts though are always externally arised,
Just like we fill the objects in an empty room.
Those objects like thoughts are brought in externally,
The true room,
Just as the true mind is its emptiness,
Its awareness.
Let's sit now for a little bit and just feel the bliss,
Tranquillity and calm of being in your own pure awareness.
If you hear noises come from the outside or you feel bodily sensations,
Just let them come,
Just let them be in the background and just keep in your own state of awareness.
As your awareness begins to become natural and the thoughts disappear,
You may start to see images or flashing lights,
Again just allow them to come and to go,
Not attach to them,
Do not go with them,
Just remain in your awareness.
Your awareness is your anchor,
Your awareness is your true self,
When in your awareness there is no interference and the body can heal as can the mind.
The awareness is always there for us,
No matter what situation we are in,
No matter what harsh reality we face,
The peace,
The bliss,
The tranquillity that the awareness provides is always there for us.
When we understand that the awareness is our real self,
That it is who we are,
That it is who we have always been,
Then we can begin to detach ourselves from the egotistical thoughts that come in and out of our mind throughout the day.
As you are sitting here,
You may notice sensations,
You may notice an area of tingling,
You may notice an area of pain,
You may notice some muscular discomfort,
Just give all of these areas no attention and remain in your awareness.
If your awareness starts to move to the sensation of bliss or to the breath,
Then just allow it to do this naturally.
The awareness does not interfere or disturb anything,
It just allows us as humans to be 100% natural,
It allows us to fully be human in all its aspects.
Without interfering thoughts,
We can do anything.
Just sit in comfort and in awareness and enjoy this moment for what it is.
Now slowly come back.
Open your eyes and notice the feeling of calm,
Tranquility and peace,
And know that at any time you choose,
This is here for you.
Know that any time you wish to use it and to be your true self,
Your awareness is here for you.
