Welcome to meditation 4.
Find yourself in that quiet and comfortable place.
In that position that you've now grown accustomed to.
Checking in with the fundamentals.
Number 1 priority being total comfort.
Making sure you have a nice solid base.
Your back is as straight as it comfortably can be.
And as you close your eyes allowing the vision,
The focus behind the eyes to be soft.
That's right.
Take your first big breath in and let it out.
Taking another breath in.
And on the exhale allowing a little moan,
A little sigh.
As you let go of all of the day,
All of the tensions,
Worries and concerns.
Letting them all out.
And do that for 2 more long slow breaths.
And as you complete one last long slow breath,
On the exhale allowing the shoulders to fall away from the ears towards the floor.
That's right.
Bringing the awareness to the breath and the movement of air as it flows over the top lip.
Placing all of your awareness there.
Noticing that the temperature on the way in is cool.
On the way out is a little warmer.
Flow of breath and temperature.
Focusing on those two things.
Any thoughts that should come up,
Just observe them,
Acknowledge them.
You might say,
That's interesting.
And let them slide on by,
Just like clouds in the sky,
Drifting past.
Now adding to that awareness.
The awareness of the abdomen.
On the inhale noticing the abdomen expand.
On the exhale,
Notice it contract.
Being simultaneously aware now of the flow of breath over the top lip.
The temperature of that breath.
And the expansion and contraction of the abdomen.
Breath,
Temperature,
Abdomen.
Simultaneously aware of those three things.
That's right.
Very good.
Very good.
Very good.
Letting all of that go now.
Let all of that go.
Returning to the breath.
Gentle awareness of the natural breath.
Now in the mind's eye,
Find yourself standing at the edge of a deep pool.
You're quite safe.
But you're at the edge of a deep pool.
Looking down into that pool.
And you begin to see a bubble that rises to the surface.
And that bubble is a thought which rises to the surface.
Pops and releases.
Casting ripples to the edge of the pond.
And then disappears.
And as you stand at the edge of that pool.
Looking down.
Ask yourself.
What will the next thought be?
And then see what comes.
And as it comes to the surface.
Observe it.
Allow it to pop.
And release.
And as you let that go.
Ask again.
What might my next thought be?
What will it be?
And continue with this process.
Asking.
Observing.
And releasing.
Letting it go.
Before you ask again.
And wait.
And release.
As you continue to ask the question.
Observe the thought.
Allow it to be released.
Observe that the thoughts come slower.
Continue to ask.
Observe.
And release.
And release.
And release.
And release.
And release.
And release.
Observe.
Release.
What will the next thought be?
Observe.
Release.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let all of that go now.
Let all of that wash out of the mind.
And as you let that go.
Becoming aware of the breath.
Reflecting for a moment.
On the impact of that process.
On the breath.
On the body.
And on the mind.
Noticing now the breath.
Natural.
Easy.
Noticing the flow of air over the top lip.
And gently becoming aware of the space at the top and the bottom of the breath.
Allowing that space to expand and surround you.
Leaning into that space.
Giving up to that space.
And any thoughts that might come.
Observing them.
Releasing them.
Let them go.
Like ripples on a pond.
Washing and releasing to the shore.
Let them go.
Let them go.
Let them go.
Let them go.
Let them go.
Coming back to and releasing to the space.
Fall into it.
Release into it.
Any thoughts that might arise allow them.
Like ripples on a pond.
To roll to the shore.
And disappear.
Let them go.
As you return to the space.
And the breath.
Let them go.
Let them go.
Let them go.
Coming back now to the breath.
Going back to the breath.
Flowing over the top lip.
And as you do.
Take your awareness to your heart.
And begin to remember things that you are grateful for.
People.
Experiences.
Loved ones.
And as you hold those things in your heart.
Allow those feelings of love and gratitude.
To build in the heart.
Allowing those feelings to build in the heart.
And to wash over the entire body.
Stretching in the heart.
And to wash over the entire body.
Stretching into that space around you.
Until your whole body is surrounded.
And saturated in feelings of love and gratitude.
Allowing that emotion to continue to wash over you.
Keeping the awareness from the heart.
And now send some of that gratitude.
Firstly to the earth for sustaining us.
Providing air,
Water,
Sun,
Food.
And everything else we rely on.
And then send some of that love and gratitude to your God.
Your creator.
Feeling grateful for the fact of life.
That you are able to experience all that life offers.
To love and be loved.
And finally send some love and appreciation.
Out to those who you are connected to.
Or those who you feel needed.
See them well.
In the minds eye see them happy.
Living to their full potential.
Embracing life.
And honoring the beauty and power of who they truly are.
And now send some of that love and gratitude to your God.
And now letting all of that go.
Letting all of that go as you begin to come back to self.
Back to the breath.
Back to the body.
Becoming aware of the breath.
Following it in through the nose.
The sinuses,
The lungs.
And then back out from the lungs.
Up to the sinuses.
Out through the nose.
And be fully associated with the breath.
Noticing how the breath moves the body.
Now the body moves the breath.
Becoming more aware of the body.
You come all the way back now.
Noticing where the shirt or clothing rests on the shoulders.
Noticing which parts of the body are touching the floor.
Feeling with the hands what are they resting on.
Noticing the gentle movement of air over the face.
Taking another big breath in.
Allowing the lungs to expand.
And then letting the air out.
Beginning to wiggle the fingers and the toes with small movements.
Becoming fully aware of the body.
Adding more small movements.
And when you are ready you might like to take another big breath in.
And have a full body stretch.
And as you gently come all the way back.
All the way back when you are ready.
And only when you are ready.
Slowly open the eyes.
Bringing back with you that sense of space and peace.
And taking it with you as you go about your day.
Take your time.
Come back slowly.
Welcome back.
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