Awareness in 4 Steps Meditation

Suitable for everyone, this 20 minute meditation explores acceptance of whatever is in the present moment. I invite you to first notice how you are, (thoughts, emotions and body sensations), then to become aware of the unpleasant, then the pleasant. Finally the invitation is to allow the pleasant and unpleasant to sit in your wider field of awareness.

Through the meditation I guide you to notice, label and let go of what arises. As much as you can, when the mind wanders (which it will!), gently bring your attention back and listen to my voice again.
The aim is to "Fall Awake" not asleep- so if you find you are falling asleep, try opening your eyes and look at the ground with a soft focus.

Sit with your back away from the chair, up-right with hands on knees, feeling erect but not tense. Allow yourself to arrive.

This is time out for you to disconnect from everyday life and re-connect with yourself.

Reviews

Great meditation

This is a great mindfulness meditation. Simple and easy to follow. It consists of all steps and shows us how to cultivate the attitudes of loving-kindness and acceptance. Thank you! Namaste 🙏❤

Perfect! My favourite teacher on Insight Timer :)

I can't think of a meditation that I have enjoyed learning from more and one that I will want to listen to again and again.

Soothing, accepting, thoughtful and simple... I loved the spaces in between, allowing me to explore my experience, without hurrying, and with kindness. I will be definitely using this instruction on a regular basis... To come back to center, without judgement, and with an awake body and mind. Thanks again! ❤🙏