My name is Sean and welcome to this guided meditation.
May you live life to the fullest.
May you live a life where you accept the good and the bad,
And one where you help as many other sentient beings as possible.
May you untie the knots in your heart and live in the peace that has always been there.
The purpose of this meditation is to help you feel some peace and tranquility.
It has been designed where it can be done either in an office,
At home,
Or on an airplane.
I do recommend though that you do it on a seat and do not do it lying down,
As if you're doing it lying down you may fall asleep.
Let's begin now in a seated posture with your spine relatively straight and your feet flat on the ground.
Now let's find a balanced position in your posture.
One where you're not tilting to the left,
One where you're not tilting to the right,
One where you're not tilting forward or backwards.
Find the position where you feel the most comfortable.
What this means is that you sit in a way where you're using your skeletal structure to keep you straight and comfortable and not through muscular tension.
Actually,
It is this same method that we use to stand or to sit or to do any other various activities.
When you sit in a way or stand in a way where you use your skeletal structure to keep you balanced and in the correct position,
Your muscles can be in relaxation and not under consistent tension.
So let's just take a few seconds here to find that skeletal balance and allow our muscles to relax around the bones.
Okay,
Now that you've found yourself a comfortable position,
Let's put the hands either palms up or palms down on your thighs or you can also put the right hand on top of the left hand in front of your abdomen and join the thumbs together creating a circle.
The positions of the hands are not that important.
Just find a position that is comfortable for you.
Now that we've done this,
We're going to take the next minute or so to create full relaxation in the physical body.
Let's begin by focusing on the area around the eyebrows,
The forehead,
And the eyelids.
Take a few seconds now to release all tension in those areas whereby there is no twitching or movement of the eyes.
Now that this region is relaxed,
Let's move towards the jaw.
Let the jaw hang downwards in a natural state and the tongue sit in the mouth in the way that it chooses.
Take a moment now to fully relax the jaw so that there is no tension used in this area of the body too.
Now that you've relaxed the facial muscles and the jaw,
Let's move to the neck and the shoulders.
Be sure that the shoulders are dropped downwards and you are not holding them up.
Be sure that your neck is released of all tension and just let that area of the body sit in its natural way.
Let's now move to the left arm where you now feel the left shoulder relax,
Then the biceps,
Then the triceps,
Then the forearm,
And now the hands.
Let's do the same on the other side,
Let the right shoulder relax,
And let the left shoulder relax.
Let's move now to the stomach which is a particular area that tends to hold tension and just take a few seconds here now to let the stomach,
The middle,
And the lower,
And the lower,
And the lower.
Let's move to the left arm where you now feel the tension and the hands.
Let's move to the right arm where you now feel the tension and the hands.
Just take a few seconds here now to let the stomach,
The middle abdomen,
And the lower abdomen fully relax.
Let's now put the mind's attention into the left hip and the right hip and allow any tension in those two areas to come off.
Let's now work on the left leg,
Relax the left thigh,
Now the calves,
And the left foot.
Moving to the right thigh,
Allow the right thigh to relax,
Now the calves,
And then the foot.
Now that the physical body is in a state of relaxation,
Let's allow the nervous system to also release its tension.
To do this we need to use the breath.
For the next few seconds let's just be aware of our breath without interfering with it whatsoever.
Now to relax the nervous system we need to breathe in as we would normally,
But instead this time we will breathe out longer and slower.
With each out breath we will also feel the entire body relax from the crown of the head to the soles of the feet.
In your own time now let's take 20 or 30 seconds to breathe in and breathe out slower,
Longer,
And with full relaxation.
Now that the physical body is relaxed and the mind is at ease,
Let's now move away from the breath and start to just be in our own awareness.
Being in your own awareness means that you are not focusing on any aspect of the body.
You just let the body be natural,
Natural breathing,
Natural sensations.
When you are abiding in your own awareness as you are now while you are listening to me,
There are no other thoughts in your mind.
Eventually though you will notice numerous thoughts entering your awareness.
When these numerous thoughts enter your awareness you must greet them but not talk to them.
If you start having a conversation with them you are attaching to these thoughts whereby the thought grows in power and strength and influence upon you.
If instead you just say hello or you just notice it or you greet it and you just let it come and go as you would to numerous guests at a party,
The thoughts can never grow in strength and power.
This allows you to sit naturally in your own awareness.
Let's now take the next 60 seconds to sit in our own awareness.
If your awareness starts to naturally move towards the breath or body sensations or the feeling of tranquility and harmony,
Just let it do it.
For this is the natural body's response and therefore the correct thing to do.
So you let's now begin to slowly awaken and come out of this meditation.
Please do not open your eyes yet and just take the time to become mentally aware of your surroundings and where you are.
Now that you're awakened,
Clap your hands together and rub your palms for 10 seconds.
Now put your palms over your eyes and just let the warmth warm them up.
Now move your palms down so your fingers cover your eyes and let your fingers slowly open.
Allow the sunlight to come in naturally.
Take your palms away,
Open your eyes and just take a few seconds to become fully aware of where you are and what you're doing.
Notice how you feel peaceful,
Relaxed and in a state of harmony.
