Arbitrary Good morning dear friends.
This is Dr.
Jerome Friedman welcoming you to another 9 minute meditation practice.
As before we begin with 6 deep breaths.
When I say the word relax,
Breathe in completely and deeply.
When I say the words relax now,
Let it all go.
Ready?
Relax.
Relax now.
Relax.
Relax now.
Relax.
Relax now.
Relax.
Relax now.
Relax.
Relax now.
Relax.
Relax now.
Relax now.
Relax now.
Relax now.
Relax now.
Relax now.
Relax now.
Relax now.
Once again,
This session is about mindfulness of breathing.
If you have been practicing the first exercise,
Then you know how to recognize your in-breath as in-breath and you know how to recognize your out-breath as out-breath.
And if you have been practicing like I instructed,
You will have learned to breathe in gently and to breathe out completely.
In this meditation,
You will begin to notice as your in-breath becomes deeper and you will begin to notice that your out-breath becomes slower.
So this time,
Your instructions are,
When you breathe in,
Think to yourself,
My breath is becoming deeper.
This time,
When you breathe out,
Think to yourself,
My out-breath is becoming slower.
So these can be easily abbreviated with one word for the in-breath,
Deep,
And one word for the out-breath,
Slow.
So bring your attention to your breath and notice as it becomes deeper and slower.
Deep,
Slow.
Deep,
Slow.
Deep,
Slow.
Deep,
Slow.
If a thought comes into your mind,
Don't worry about it,
Just acknowledge it.
Allow it to be there and bring your mind back to your breath.
Breathing in,
My breath is becoming deeper.
Breathing out,
My out-breath is becoming slower.
Deep,
Slow.
Deep,
Slow.
Deep,
Slow.
Even if you feel that you are doing it wrong,
Believe me,
You are doing it right.
There's no right or wrong here.
Deep,
Slow.
Deep,
Slow.
Deep,
Slow.
Allow your feelings to come up.
Not that you acknowledge that they are there,
But just let them go and return to your breathing.
Deep,
Slow.
Deep,
Slow.
Deep,
Slow.
In a moment,
I will invite the bell indicating the end of this nine minute meditation.
At that time,
Feel free to get up and do whatever you need to do.
The bell should ring as the bell can be heard through your eyes.
Thank you for listening.
