And welcome to Freedom Within Meditations with Kieran Hedley.
Today is the final internal harmony meditation.
If you haven't already,
Please go through the first two meditations for this type of meditation,
As it will enable a greater depth of experience with this one.
So by now,
You probably have a better grasp of what it means to come to a place of internal harmony.
Before harmony is the opposite to conflict.
Harmony is a place of non-resistance,
And only in this place is peace then fully enabled.
Most people try to cultivate peace through fixing their surroundings.
However,
Our surroundings are only to a certain extent in our control,
For everyone has influence here.
Where we have the greatest influence is within ourselves.
So if we want to come to a place that peace is more sustainable,
Creating harmony within,
Rather than forcing it around us through control,
Through manipulation,
Only then will we come to a place where peace is a more sustainable experience.
So I'd like to invite you to close down the eyes.
Start paying attention to the sounds around you,
And start noticing the sound firstly that is furtherest away.
And then see if you can find a sound even further away than that.
And then come to the sound that is closest to you.
Notice that there's no music this time.
Slowly removing the crutches,
So that you can come to a place of internal harmony without meditation,
Without the guidance,
Without the support of the music.
So now bringing your attention to your breath in and out through the nose.
No control,
No manipulation.
Just simply observe and follow the breath.
For the next few minutes,
You're going to be on your own here.
I want to invite you to simply stay with the breath.
And every time it tries to drift,
Your mind's attention drifts.
Bring your attention back to the breath and start to actually see how many breaths you can follow before your mind drifts.
And then come back to it and see if you can beat the amount of breaths you are able to follow that time next time.
Continue that practice,
Continue that focus on your own now.
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And then I'd like to invite you to slowly bring your attention to the space between your eyes,
Your mind's eye.
If you're quite sleepy,
That's just a reaction of the mind trying to get away from itself.
So acknowledge that,
Sit upright,
Breathe deeply.
And start to observe the mind,
Start to observe the thoughts and the images that flow through the mind.
Without reacting to them,
Without resisting them.
And simply allow them to be,
Coming to a place of greater harmony within yourself by choosing to accept the way things are in this moment within you.
Every time you notice a sense of resistance arise around thoughts and images,
Allow the resistance to fade and dissipate and lean into those thoughts.
So on your own now just allow your mind to wander and explore what's there without resistance.
Knowing that these are just simply thoughts,
Not the reality that we're in right now.
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And I'd like to invite you to bring your attention to your body.
We're going to start this time with a body scan.
I'd like to invite you to do this on your own.
I'll give a little guidance.
So you start by focusing on the region on top of your head.
As we scan down,
Acknowledging where tension is most intense and allowing it to relax fully without losing your posture.
Coming down your face and the back of your head.
Down your neck and shoulders.
Down through your arms and fingers all on your own.
Down your chest and stomach all on your own.
Down your upper back and lower back.
Your hips,
Glutes and thighs.
And then your lower leg,
Calves,
Ankles,
Feet and toes.
Just allowing the system to be fully relaxed without losing your posture.
Now acknowledging where tension is most intense within your system.
Within your belly,
Your chest,
Your sternum,
Your neck,
Your throat,
Your head.
Notice where it's most intense.
The resistance,
The tension,
The tightness,
The heaviness.
Or even for some,
The numbness.
If you can't identify a point where it's most intense,
Spend this time searching,
Observing.
Eventually with practice,
It always comes.
Eventually.
Maybe not in this meditation,
But maybe five or ten meditations from now.
But it will come.
Practice.
And for those that have identified a point that's intense,
I want to invite you to spend the next few minutes focusing on this region.
Not making a meaning out of it.
Simply breathing into it.
Accepting it the way it is.
And learning to come to a place of harmony within.
By simply allowing the emotion to be as it is.
And every time the mind wanders,
Gently bring it back to focusing on the sensation within your system.
And continue to allow it to unravel.
And if it fully unravels,
Stay there for a little longer until you feel fully at peace with it.
When it eventually dissipates completely,
You may move on to another region and do the same technique.
I'll leave you on your own for the next few minutes to do that.
Thank you.
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And as we slowly come to a conclusion for this meditation,
I'd like to invite you to ensure that your posture is fully upright.
Breathing deeply in and out through the nose.
And that you maintain this awareness,
Acceptance and harmony as you go about your day to day.
Noticing the sounds around you.
Working your fingers and your toes.
When you feel complete,
You may open your eyes.
I'd like to invite for you to continue this practice,
Whether you utilize this specific meditation recording a few more times.
Or more ideally,
Go straight to a place where you self-guide your own self,
Even if you play a bit of music initially.
Eventually come into a place where you spend 20 to 30 minutes each morning just going through the practice of deepening your ability to focus.
Allowing your mind to wander so you can filter your thoughts.
And then of course coming to a place of greater harmony within yourself.
Start to observe areas where you're less reactive.
And start to acknowledge the growth that you're creating within your life.
For that much is absolutely your doing.
Acknowledge that.
You've got this.
I'm wishing you the best.
Lots of love.
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