Choose a place where you can sit comfortably and undisturbed for 20 minutes.
To avoid any eye related artifacts in the EEG measurement,
Please close your eyes gently for the duration of this meditation.
You will hear a gong every five minutes and I will let you know when you have reached the end of the meditation.
First we will start with a five minute body scan practice and then we will move on to the main practice.
The main practice today will be a breathing meditation.
Take a few minutes to settle into your body.
When you're ready bring your awareness to the physical sensations in your body.
Starting in your toes bring your awareness to any sensations occurring such as the touch of your clothes on your skin,
Any feelings of heat or coolness.
Notice any pressure on your body,
Any tightness of your muscles and let go of the tension.
In this familiar manner scan and bring into your awareness each part of your body in sequence until you hold your whole body in your awareness.
Thank you.
After you have scanned the whole body in this way,
Spend a few minutes being aware of a sense of the body as a whole and of the breath flowing freely in and out of the body.
Feel how your entire body is breathing,
How your body is changing and moving in response to the breath.
After you have scanned the whole body in this way,
Spend a few minutes being aware of a sense of the body as a whole and of the breath flowing freely in and out of the body.
Feel how your entire body is breathing,
How your body is changing and moving in response to the breath.
After you have scanned the whole body in this way,
Spend a few minutes being aware of Thanks for watching!
Focus your attention on the awareness of the sensations caused by the movement of the breath in your body.
If you like you can count your breaths.
Breathe in and breathe out,
Count one.
Breathe in and breathe out,
Count two,
And so on up to ten,
And then back down from ten to one.
Drop the counting if your attention is stable on your breath.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Notice where your mind has taken you and gently redirect your awareness to your breathing.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
If your mind has wandered,
Bring it back to your breath.
Be present with your breath as it flows in and out of your body,
Ebbing and flowing in a wave-like rhythm within the totality of the ocean of your bodily sensations.
Be present with your breath as it flows in and out of your body,
Ebbing and flowing in a wave-like rhythm within the totality of the ocean of your bodily sensations.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Focus on the awareness of the sensations caused by the movement of the breath in your body.
Slowly bring your attention back to the room.
Remember where you are and remember the space around you.
Whenever you feel ready you can begin to move your hands and your feet slowly.
Enjoy this moment,
Stretch a little bit if you feel like it.
And finally,
Softly open your eyes and remain aware of yourself,
Present in the here and now.
When you are ready,
Please close your eyes and let your thoughts flow through your body.
And now,
When you are ready,
Please review your experience in the experience booklet and mark down your specific experiences in the online form.
Thank you and have a lovely day.
