A recht warm welcome to you.
It's my hope that anybody that uses the Scots tongue,
Or that's familiar with hearing it in the world around them,
Will feel at home with this guided meditation.
Say before we get started,
Let's make sure we're sitting upright.
Just feeling the weight of the body pushing down until the earth underneath you.
Looking for a sense of dignity in the way you're sitting.
Straight back,
Open heart.
That's certain easy Hosea now.
No adding yourself rigid.
One Latin Gang is Bistchikin,
The one who takes us in the body.
And there's no place to be but right here,
Right now.
Just letting your awareness be at rest in the body.
Biding in the body.
At rest in the simplicity of this moment.
A war of the breath flowing in,
Flowing out.
No judging or nothing.
Whatever you're feeling,
Whatever's in the heart,
Whether it's pleasant or unpleasant,
It's all good.
It's all all right.
Just accepting whatever's arising for you.
And now,
Latin your attention Gang to the In.
And just alluring the muscles around them to be soft.
Latin them relax.
Latin the focus within the In be soft now.
Almost as if you were de-whamming.
You were more mindfulness than you'd hear in a de-wham.
And with the In soft and cyclic fashion.
You make it thin like your breath and sloshed in,
Albeit so.
And it becomes fuller now.
And maybe you can notice too.
That your thoughts are slonding.
That your mind is calming itself.
And with the In soft you make it thin enough that you can tact tent of the breathing in the whole body.
And with the In soft you make it more effortless.
Just biding open to all the sensations of the breathing,
The matter more in the body and not in yourself.
And on yourself be curious about the breathing.
What is it?
Is there onycholis in the body that you can experience sensations connected with the breathing?
But no change in the breathing in any way.
Could it be natural?
Air flowing in and out of the body.
Or the sed vaz aş,
Sitting simply because the first few hours pass.
The content of the movements of the chest.
The rise and fall of the shudders.
The changes in sensations in the arms,
The hands,
The fingers.
The movements of the belly.
The way the diaphragm pushes in,
Creating pressure.
The way the skin on the belly gets pushed out against your clavicles.
And then released again.
And the thoughts that come out of your eyes.
No fashion about them.
Just paying them no mind.
And allowing them to drift on by and drift away.
Like leaves in the waters of a burn.
Or clouds passing through the left of them.
And can you ever think you become lost in your thoughts?
Fankled up in your own head.
Then just letting the thoughts fall away.
And coming back in smear to being mindful of the body and the breathing.
Hour and hour.
As many times as you may need.
Just letting go of your thoughts.
And coming back to the body.
Into the simple world of the senses.
Say in a minute or two,
I'll ding a bell.
And after you hear the bell,
Just tacking your time.
Before you open your in.
And start to move the body in smear.
And until then.
Just continuing to let go of thoughts.
Continuing to abide with the sensations of the body.
And the rise and fall of the breath.
And the rise and fall of the breath.
And the rise and fall of the breath.
And the rise and fall of the breath.
And the rise and fall of the breath.
Thank you.
