Hello friends,
I'm Itzel Hayward from Attuned Living and I'm a teacher here on Insight Timer.
And today I will be guiding you through a meditation that can be listened to every day to help you meet each moment of each day with loving awareness.
Before we begin,
Your commitment to this practice of bringing compassionate attention to whatever arises in each moment is the most fundamental part of this journey.
So let's start by setting an intention to bringing sacred awareness to every thought,
Emotion and sensation that arises during our time together.
To bear witness to whatever arises around and within with curiosity and compassion in each moment,
Again and again.
And take a moment now to extend some gratitude to yourself for being willing to take this journey with me.
And to being willing to open more fully to yourself and to each moment exactly as it is.
To begin this meditation,
Allow the body to settle into a comfortable position sitting or lying down.
Dive into the body in this moment.
Feel the ground below,
The surface that's supporting you.
At the same time,
Feel a gentle inner lift,
A lengthening of the spine and find the space above.
Close the eyes.
Setting yourself here and now.
And bring the attention to the breath.
The natural rhythm and flow of the breath.
Maybe you're most aware of the sensation of the chest or abdomen rising and falling.
Maybe it's the gentle sound of the breath that you're most aware of.
Or the feeling of the air moving into and out of the nostrils,
Slightly cooler on the inhale,
Slightly warmer on the exhale.
Wherever it is you notice the breath most distinctly,
Let the attention rest there.
Breathing and exhaling.
Good,
Oslovak.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Without judgment,
Simply notice.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
You may notice that sometimes the attention drifts back to the mind and its thoughts.
Whenever you notice that,
Come back to this moment.
You may wish to observe the thoughts rather than get lost in them.
Then come back to the breath and see what is here now.
Simply coming back to yourself as witness.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
And as you continue to practice,
You'll grow and trust that you're not the body,
The breath,
The emotions,
Or the thoughts that are always arising and falling away.
Here you're the observer,
The witness.
You're the awareness,
Aware of that which is arising and falling away.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
As we practice,
We attune ourselves more and more to that part of ourselves that is the awareness,
Ourselves as loving awareness.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Notice what's here now.
And now.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Keep coming back to that place of loving awareness.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
Be aware of any sensations,
Emotions,
Or thoughts arising.
And to close,
Please bring the palms of the hands together in front of the heart.
Or imagine bringing the palms of the hands together in front of the heart.
And together,
Let's send out a silent wish that the entire universe and all beings everywhere know peace,
Peace,
And only peace.
And now take a moment to thank yourself for giving yourself this time and space to practice living in loving awareness.
And I thank you for doing this work with me.
Beautiful.
And as you're ready,
Gently open the eyes.
