Very Lightly Guided Mindfulness Meditation

This meditation is best suited for people who love the support guided meditation offers, but crave silence for actual mindfulness practice.

During this session you will be guided to choose your sitting position, set your aspiration/intention, and then briefly scan through your body to prepare you for practice. You will then have 20 minutes of silence for mindfulness training!

You may find yourself distracted 10,000 times, but all you need to do is begin again each time you drift off. This is the heart of mindfulness training. Be kind to yourself no matter how often you stray, and start over as often as you need. There are no good or bad meditators - just people who meditate, and people who do not!

Transcript

Find a way to sit comfortably either on a cushion on the floor or in a chair.

As you settle in,

Allow your eyes to close or find a point upon which to softly gaze in front of you.

Take in a long,

Full,

Expansive breath and allow your lips to soften and the exhale to fall out of your mouth with a sigh.

Do this three more times.

Now let that go.

And shift your focus to your physical body,

Starting with this sensation of the soles of your feet.

Notice areas that feel pleasurable,

Unpleasurable and neutral.

And if you encounter an area of tension,

You can invite it to relax without forcing it to do so,

And holding a non-judgmental,

Spacious awareness for any parts that are feeling discomfort or tightness.

Equanimity for whatever's happening in the body.

As you begin to move your awareness up your legs,

Through your pelvis and torso,

Your arms,

Your eyes,

Your jaw and teeth,

Your tongue,

Head and shoulders.

Imagine now that your body could assume a posture of sitting with dignity,

Ready to face each moment as it arises and let it go once it fades away.

Find the place in your body where your breath is the most noticeable and allow your exhale to become your tie to the present moment,

Your touchstone.

As all other experience arises,

Sound,

Sensation,

Sight,

Thought,

Taste,

Your breath is what lets you know you have not been carried away.

You just notice all of these things as they appear,

Let them go as they leave.

You staying ever-present.

As you begin to move your awareness up your legs,

Through your pelvis and torso,

Your patio you you you you you you you you you you you you you you you in the time that remains recommit to your practice with your next exhale coming back to this moment you you you you you you you

Reviews

Wonderful timing.

Very lightly guided. Thank you

Just what I’ve been wanting….a step towards practicing without guidance. Thank you so much 🙏❤️ x

Appreciated the quiet space and having an ending bell.

Thanks for this practice

This is exactly what it says it is. She talks a bit at the beginning and the end but you're 99% on your own, which is fine by me!!

Excellent intro including a quick body scan, and then silence for 20m before a reminder to recommit to the practice in the last 5m. Very useful. 👍

As the title says, it's very lightly guided, with lots of pure silence to go deep. Thanks!

Very nice opportunity to really practice staying in the now with the breath!