So we're going to start by focusing our awareness on our breathing before we later in this meditation open up our awareness.
Breathing deeply and consciously is the key to becoming calm and relaxed.
So I invite you now to close your eyes and take a deep breath in through the nose and exhale fully through the mouth blowing out all the air.
Start to slow the breath down gradually as the time passes moving into a steady and calm rhythm.
Now imagine that you're breathing in a calm and relaxing energy through the soles of your feet.
Breathing it up through your legs into your body and breathing it out through the top of your head.
Breathing that warm energy in through the soles of your feet up through the body and out through the top of the head.
There's no right or wrong way to do this just sit with the experience the way that it works for you.
As you continue to breathe feel yourself letting go with each breath.
Inhale think calm and with the exhale think relaxed.
Inhale calm and exhale relax.
Inhale calm consciously relax the body letting go of any and all tension and exhale relax and feel your body loosen.
Inhale calm exhale relax.
You Now imagine a warm energy entering you,
Filling you with peace and quietness which flows through your veins permeating every cell in your body.
Again there's no right or wrong way to do this just sit with the experience as it works for you.
You you Feel every part of your body mind and spirit relax allowing yourself to feel tranquil and balanced.
Become aware of that deep sense of peacefulness inside you and breathe slowly and naturally just letting go with each breath moving closer and closer toward a state of tranquility.
Each breath you take it carries you there.
Enjoy this film.
You Start to observe the body and take some deep breaths directly into your stomach.
Notice how your stomach expands with each inhale holding the breath for a second and then release all the oxygen out letting go of absolutely all the air from your body feeling your stomach contract.
Repeat this breath five times.
You feeling the stomach rise you and feeling the stomach contract you feeling the stomach rise you you and contract you Notice any sensation you may feel as you watch your breath.
This could be the feeling of your clothes against your skin,
The feeling of your weight held by your chosen support.
You may feel something different altogether.
Any sensation you feel is perfectly okay.
Becoming aware is all part of the practice.
Become aware of the body as it starts to soften now.
Does it feel heavy or is there a sense of weightlessness?
We're about to move into opening up that awareness.
When we rest in open awareness,
We become familiar with awareness itself.
Usually we come to see that all passing thoughts,
Feelings,
And sensory experiences that arise are not who we really are.
Practicing in this manner develops insight and allows us to see that we don't need to look outside of the present moment to find inner peace and contentment.
I invite you now to allow your awareness to be open.
Don't try to focus on one thing,
But just allow your mind to observe the present moment,
Noticing any thoughts,
Feelings,
Bodily sensations,
Or sounds that may arise.
If it's difficult to stay in open awareness,
You may like to use that breath as an anchor.
Then when you're ready,
Gently return back into that open awareness.
Just letting the body breathe itself.
If you are going back to the breath,
You might like to attach a label to the breath.
You could label in on the in-breath,
You can label out on the out-breath before gently returning back into that open awareness.
Thank you.
As your mind acknowledges any thoughts,
Feelings,
Bodily sensations,
Or sounds,
You can attach a label to them and then let them just gently drift away.
Nice and easy without any frustration.
The label could be thinking if a thought arises,
Or the label could be hearing as your mind gravitates toward a sound.
Just using the labels as necessary.
Sit in this awareness for a while,
Labeling anything your mind notices.
This is happening as the present moment drifts on.
You may even feel a coolness of the skin or a warmness of your clothes.
You might like to label this a sensation.
You may feel a coolness of the skin or a warmness of your clothes.
You can draw your awareness to any emotions that may arise.
Be at one with the emotion in the present moment.
Challenge and accept this emotion calmly and gently and let it go without frustration.
It's perfectly normal for emotions to arise into our awareness.
They may not,
But if they do,
You can label them as they are.
You might feel a pleasant sensation and label that happy.
You may feel a pleasant sensation and label that happy.
Keep the labeling as active as needed.
Keeping it gentle,
Inviting.
We're not trying to push anything away here,
We're accepting and letting go in the present moment.
If your mind is busy,
That's fine.
Use the labels as often as they are required.
We're not trying to push anything away here,
We're accepting and letting go in the present moment.
We're not trying to push anything away here,
We're accepting and letting go in the present moment.
We're not trying to push anything away here,
We're accepting and letting go in the present moment.
If the mind quietens,
Experience the present moment as is without any labeling or labeling less often if necessary.
We're not trying to push anything away here.
If you can,
I invite you to let go of any labeling and just to rest in that open awareness for a moment.
Light moves on its pathway through space,
Enters the eyes,
And you absorb the luminous.
Each sense is a current of mastery,
Sparkling with mystery.
Light,
Motion,
Space,
Vision,
Awareness,
All are composed of omnipresence.
The senses connecting you to the outer world are the passive communion to the inner world.
Every sight,
Sound,
Smell,
Taste,
And touch.
The light,
Motion,
Space,
Vision,
Awareness,
All are composed of omnipresence.
Just remaining in that open awareness.
Opening up that labeling if necessary.
And as this meditation draws to an end,
Bring your awareness back to your body.
Noticing your feet,
Legs,
Arms,
Hands,
Torso,
Head,
And face.
Start to bring some movement back into the body.
And when you're ready,
Just opening your eyes at your own pace,
Inviting a slight smile to your face.
I'd like to thank you all for practicing today.
And I hope you leave with a sense of peace and calm to go about your week.
I really hope that you enjoyed that meditation and I hope to see you all again next week.
