Fourth Mindfulness Meditation Practice

This guided mindfulness practice follows in the footsteps of the previous guided meditations found on Insight Timer, 'In, Out', 'Deep, Slow', and 'Calm, Ease.' If you followed them, you'll love this one because it brings on a smile and release. You will enjoy a little 'mouth yoga' when 'Smile, Release!'

Transcript

One articles Earth.

Good morning.

This is Dr.

Jerome Friedman welcoming you to another session of 9 minute meditation.

As usual we start with six deep breaths.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Now allow your breathing to become normal.

And withdraw yourself into yourself and become aware of your body.

Be aware of no other spaces but these spaces.

Be aware of no other times but this time.

Be here.

Be now.

Be here now.

In the first session we became aware of our in-breath as in-breath.

And we became aware of our out-breath as out-breath.

In the second session we noticed that our in-breath became deeper.

And we noticed that our out-breath became slower.

In the third session we noticed that we became calm as we breathed in.

And we felt at ease as we breathed out.

In this session we will begin to notice a little smile on our face,

Just a half smile appearing on our face.

And we begin to notice that the smile helps to release tension.

So breathing in I feel a smile.

Breathing out I feel release and let go.

And these can be abbreviated to smile when you breathe in and release when you breathe out.

And let that little half smile accompany you during this session as you breathe in.

And let that feeling of release comfort you as you breathe out.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Silence.

When your mind becomes invaded with plans for your activities after your meditation session or when you wake up in the morning,

Just notice those plans.

They come into your mind and they're just thoughts.

Smile at those thoughts and gently let them go back to where they came from.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Release.

Smile.

Smile.

Release.

Smile.

In a moment,

I will invite the bell to sound,

Indicating the end of this session.

Thank you for listening.

The bell is invited.

The bell is invited.

The bell is invited.