Hi,
Welcome to this guided meditation.
I will guide you through this short meditation session.
You will see benefits immediately after this sit.
Start by sitting down comfortably.
You can either sit on a chair,
A cushion or a meditation bench.
Wherever you sit,
Make sure to keep your back and neck straight and in alignment.
Gently close your eyes.
This will make it easier to concentrate.
I'll direct your attention to the surrounding sounds,
To the atmosphere in the room,
To the feeling of air touching your skin.
When meditating,
We observe what's happening now and what's happening here.
You can notice that sounds change,
That the feeling of air touching your skin changes,
That your posture slightly changes throughout the sit.
Observe how calmer everything seems now that you're simply looking at what's happening right now.
We're not trying to suppress anything.
We're just looking at what's going on.
And now that we've taken a look at what's happening outside of us,
We can take a look at what's happening inside.
What's happening inside the body?
Are there sensations?
How would you describe them?
Are they pleasurable or unpleasant?
Are they sharp or soft?
Do they come and go quickly?
Or do they seem permanent?
Or come and go very slowly?
Look throughout the body,
Either in your arms,
In your legs,
In your upper body.
Look at all the sensations,
Sensations of heat,
Of pressure,
Perhaps vibrations,
Itches.
Simply observe what's happening right now,
Right here.
And now let's look more specifically at the breath sensations throughout the body.
Notice how the breath changes how your body feels from moment to moment.
You may notice the expansion and contraction of your upper chest or your abdomen.
You may notice your shoulders raising up and falling down.
You can observe the feeling of air going through your nostrils.
And you spot sensations at the entrance of the nostrils in the region above the upper lip.
And you spot sensations at the entrance of the nostrils.
Be aware of the breath as it comes in.
And be aware of the breath as it goes out.
While you look at these sensations,
It is perfectly normal to have thoughts of others' mind states,
Emotions,
Other intentions or other sensations throughout the body.
We're not trying to eliminate any of those things.
We're just looking at the breath at the entrance of the nostrils.
And now we can go back to the sensations produced by breathing throughout the body.
Notice the expansion and contraction of the upper chest.
Your shoulders are raising and falling.
The air passing through your body.
Your abdomen rising and falling.
All these things are happening right now.
They're happening right here.
And your only job is to look at them.
Now let's observe the sensations throughout the body,
Whether they're produced by the breath or not.
These sensations can be pleasant,
Can be neutral,
Or they could be unpleasant.
Whatever these sensations may be,
You simply observe them.
You're not here to judge them or to prefer one over the other.
You're here to look.
Now let's expand even more our attention to include everything that's happening in this room.
The feeling of air touching your skin,
The surrounding sounds,
The sound of my voice.
When you're ready,
Gently open your eyes.
