Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Naceves and I welcome you to this meditation.
This is a mindfulness meditation to help you heal from emotional pain or physical pain.
Whenever we experience pain,
Our immediate reaction is to run away from it.
But today we're going to practice mindfulness when it comes to this pain,
Whether it's physical or mental.
There's two types of suffering.
We have the physical suffering in which we experience physical pain.
We also have mental suffering,
No matter what pain you're experiencing at the moment.
Through practicing meditation,
You can regain more control over your life by building skills to manage your stress,
Whether it's physical or mental,
Increasing self-awareness and overall reducing negative emotions that we may be experiencing,
As well as increasing our imagination and creativity.
Meditation can also help us to look at life from a different perspective,
Simply by taking the time to relax and enjoy a few minutes a day to ourselves.
I'm going to ask you to go into a comfortable place where you can lay down or sit down,
Wherever you feel more comfortable,
For the next 20 to 30 minutes.
Let's begin.
Close your eyes.
With your eyes closed,
I'm going to ask you to focus all your attention on that pain,
Whether it's physical or mental.
That emotion,
Feeling,
Physical pain,
Mental suffering,
Or whatever you're experiencing right now,
You're feeling this moment,
Continue feeling it with your eyes closed.
Surely,
It's not the first time you feel a discomfort.
So feel that annoyance as you remember other times in your life when there was something similar,
A time when you experienced something similar.
And feel what's affecting you right now,
But feel it with your whole body and your whole being.
Feel that discomfort intellectually and also emotionally.
Feel that emotion and that feeling right now.
Let it come out.
And what you feel right now can increase in a few moments.
By facing this pain and increasing the pain and feeling it more and using mindfulness,
We are working towards eliminating this pain.
So feel that with your whole being.
And it is possible that what you feel right now can change in a few moments.
What you feel and think can be altered in one way or another.
Something is changing.
It is changing.
And something can continue the same way or change and transform into something different.
And this guided meditation is not to heal that emotion,
Feeling,
Physical pain,
Mental suffering that you feel at this moment.
Only if there is a desire to end it,
Can it be healed.
So feel what you want to feel and think what you want to think right now.
Feel the size and the shape of what you're feeling right now,
Whether it is unpleasant or pleasant.
And stay in that position,
Feeling what you're feeling.
Very good.
Now I want you to feel your feet and the rest of your body.
Think about the present and bring your attention to the present.
And I want you to open your eyes wide open and look around the room where you're at.
Look at the colors and the shapes around you.
Now close your eyes and feel some sensation in your feet.
Now think about any problem or difficulty that you've been experiencing recently.
Think of something in particular that is connected with that emotion,
Feeling,
Physical pain or mental suffering that you're experiencing at this moment.
And think of a difficulty or problem that you experienced in the past.
And continue to feel what you're feeling and think what you are thinking.
And feel more intensely what you are feeling and think more intensely what you are thinking.
Continue doing nothing and let a part of your mind work on doing what it needs to do,
To produce the results that it deems appropriate.
Emotions,
Sensations,
Wishes,
Thoughts,
Satisfactions,
Special moments,
Things that are worthwhile,
Places that have something,
People that you've met,
Transformation of an emotion,
Feeling into something better.
Continue doing nothing so that a part of your mind does what it has to do.
Nothing ever stays the same.
Everything is changing and transforming all the time.
There is the past,
The present and the future.
Continue doing nothing so that a part of your mind does what it has to do.
Nothing ever stays the same.
Everything is changing all the time and it's being transformed.
The weather changes,
There's spring,
There's summer,
There's autumn and we have winter.
Even the largest ice melts with the sun.
The moon,
The stars,
The space,
The trees that make up the forest.
The night rain,
The night,
The day.
Continue doing nothing so that a part of your mind does what it has to do.
Nothing ever stays the same.
Everything is transformed.
Night turns to day.
Water turns to ice.
The clouds turn to rain.
The present,
The past,
The future.
The rain,
The storm,
The calm,
The satisfaction.
The feeling of inner peace and tranquility.
That feeling of inner peace and tranquility.
That feeling of inner peace and tranquility.
Of inner peace,
Of satisfaction.
A feeling of well-being.
A feeling of tranquility,
Of inner peace,
Of satisfaction.
This beautiful feeling of inner peace taking over and feeling this beautiful satisfaction.
Inner peace,
Tranquility and satisfaction.
Tranquility,
Calm and inner peace.
Calm,
Satisfaction,
Tranquility.
Something is changing.
Something good.
Something beneficial.
Something worthwhile.
A feeling of inner peace that's growing more and more.
And tranquility.
Rest and let your eyes closed.
Rest too.
An inner peace and a feeling of tranquility spreading through your whole body.
Beautiful feeling of well-being.
A feeling of being able to enjoy the colors of nature.
There are plants,
Animals and a pleasant climate in the countryside.
There's a feeling of stillness at night.
When you're in the field smelling the leaves of the trees and the humidity of the earth,
Feel the weight of your body.
Your arms and your legs feeling heavy and heavier.
Something pleasant feels on your head and your back.
The rain,
The storm,
The calm that comes after the storm,
The satisfaction,
The feeling of inner peace and tranquility.
The feelings of inner peace and tranquility growing more and more.
A feeling of tranquility,
Of inner peace,
Of satisfaction.
Enjoy this moment experiencing a feeling of inner peace and satisfaction growing more and more.
Inner peace,
Tranquility and satisfaction.
Tranquility,
Calm and inner peace.
Resting,
Satisfaction,
Tranquility.
Something that is changing,
Something good,
Something beneficial,
Something worthwhile.
Beautiful feeling of inner peace that's growing and this tranquility that feels so good.
And allow yourself to enjoy this next few minutes.
Just be in this moment,
Enjoying yourself and the peace that comes from being in this moment.
Letting go of everything for the next few minutes.
Letting go of everything for the next few minutes.
Letting go of everything for the next few minutes.
Letting go of everything for the next few minutes.
Letting go of everything for the next few minutes.
Letting go of everything for the next few minutes.
Now you can feel your body heavier or lighter however you want.
You can listen to some of the sounds that are outside of the room you're in.
Feel the bed or the floor under your feet and come to the present and with your eyes wide open,
Look around as if it were the first time that you were seeing things,
Colors and shapes.
This will be the end of the meditation.
Thank you and I'll see you next time.
