Welcome to the art of mindfulness.
This guided meditation is on impermanence,
The ever-changing nature of reality.
Remember that we cannot create a mindful state of mind.
In fact,
Our approach is the opposite.
The more we let go of,
The more we remove the things that are distracting us,
Occupying our mind,
The more awake and present and mindful we feel.
So it's more a process of turning things off than it is adding anything.
Turn it off.
And the starting point is developing the ability to focus,
To be aware,
To be watchful.
And we want this to be in a relaxed,
Spacious way.
The opposite of pinpointing our attention.
We want it to be a beginner's mind,
One that doesn't already know,
One that is experiencing things in a way that makes it feel like it's your first time,
Feeling your body for the first time,
Experiencing your breath for the first time.
Start seated,
Upright,
Alert,
Awake,
And feel the sensations in your body.
Again,
Softening awareness,
Make it feel effortless.
Remove tension,
Remove the need for things to be a certain way.
Try to feel the sensations in your entire body,
From the head to the feet,
As one sensation.
Shifting,
Changing,
Never remaining the same.
And treat your body that way.
Treat your body like it's a pool of ever shifting energy waves.
And now see how easy it is to shift that pool out so it encompasses the universe.
It feels limitless.
It expands into infinity.
Don't try too hard,
Don't stress.
And remember,
Remove effort from this.
Just allow your awareness to expand like it already wants to.
So the mind is infinitely spacious and your awareness is quiet.
And you watch things appear and disappear.
You feel sensations flow through you,
Rise and fall.
Rise and fall.
The same thing happens with thoughts.
You are immediately awake and aware of the constant,
Ever-changing nature of yourself and the universe.
This too will pass.
This too will pass.
If your mind wanders,
Bring it back.
Soften the quality of your attention.
And turn off expectations.
Turn off the need for things to be a certain way.
Remember,
Curious beginner's mind,
The mind of a newborn baby.
Soften the tension.
Simply watch,
Listen,
And feel.
You are now aware of the constant,
Ever-changing nature of yourself and the universe.
Let your mind become quiet.
Let your mind become peaceful.
Let go of judgment.
Let go of planning.
Let go of thoughts of the past.
It's like switching one switch off at a time.
Turn this off.
Turn that off.
All of these elements that make you feel busy.
Turn them off.
Turn them all off.
And just sit.
And watch.
Sit and watch.
And just sit.
And just sit.
And just sit.
And just sit.
Soon you'll hear a bell indicating the end of this guided meditation.
But feel free to continue to practice.
I wish you the best on your journey.
