Relaxed Awareness: Guided Meditation

This 8-minute practice will guide you in focusing your attention—first, on your breath; then, on sensations throughout your body; then, on sounds nearby and further away. You'll have a moment to practice an open, relaxed awareness of it all before the session wraps up with a brief check-in.

For an extended version, check out Ahsa's "Relaxed Awareness" track in her Calm & Centered Mindfulness Meditations playlist.

Transcript

Hi, I'm Asa. Let's meditate. Please come to a comfortable seat. With our eyes open. Or eyes gently closed. Slowly begin to deepen your breath. Making each breath a little fuller than the last. The next time you breathe in. Gently lift your head up towards the sky. And on the following exhale, Relax your shoulders down towards the earth. Feel free to make any subtle adjustments in your seat. Get nice and comfortable. And bring your full awareness to each breath. Relax your forehead. Your eyes. And your jaw. Perhaps inviting a subtle smile to your face. Notice the expansion. In your chest. As you breathe in. And the gentle softening. As you breathe out. And just breathing at a pace. That feels nice and comfortable for you today. And if any thoughts? Are swirling around in your mind. See if you can let them go. You can pick them up. After the meditation ends. Try to rest your full awareness. On your breath. And the present moment. You might expand your awareness. Further out. Noticing the Points of contact. Between your body. In the chair. Or the floor. Clothing on your skin. Or air blowing on your face. Allow your awareness. To be relaxed and open. Aware of the feeling, The sensations in your body. And also the space around you. Just gently becoming aware of sounds. Nearby. And further away. And if at any point you become distracted, Just gently bringing your focus. Back to your breath. To a sound nearby. Or to the feeling of your feet on the earth. Allow your mind and your body to soften. And rest in this moment. And before we close out our session, I invite you to notice how you're feeling right now. In your mind and your body. And whenever you're ready, You can take a deep breath in. And on your exhale, Slowly let it out. As you blink, Open your eyes. Thanks so much for joining me. And have a wonderful rest of your day.