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.
Today we will practice resting in open awareness.
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.
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 a sense of the body as a whole and of the breath flowing freely in and out of the body.
Focus on the breath for a few moments.
Expand the scope of attention and awareness to be present to the whole field of bodily sensations,
Here and now,
In this posture,
And then further to include thoughts,
Feelings and mental events,
The totality of one's experience.
When ready,
Just let go of any particular object of attention.
Relax any focus point of your attention.
Simply rest,
Completely awake in clear awareness itself,
As effortlessly as possible,
Just present to whatever is being experienced moment by moment.
Let go of any sense of control,
Drop any agenda,
Without expectation,
Do nothing but be completely open to whatever comes into the field of awareness,
Like an empty mirror reflecting whatever arises in it.
Just experience the ever-present field of awareness moment by moment in total stillness.
Just keep present with whatever is being experienced moment by moment,
As effortlessly as possible,
Letting go of any sense of control or expectation.
Just experience the ever-present field of awareness moment by moment in total stillness.
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 review your experience in the Experience Booklet and mark down your specific experiences in the online form.
Thank you and have a lovely day.
