Hey and thanks for choosing Searching for Satya.
My name is Joey and today we are doing another guided meditation.
This one is a little bit more on mindfulness and mindfulness of when we meditate,
How we meditate,
And what causes us to meditate.
So as you start today's meditation,
Again just start by finding a nice comfortable seat.
You can do this seated in bed,
Find a bolster,
A block,
Find something that is comfortable.
Maybe it's a chair,
Just sitting on the couch.
Be able to listen to this for about 10 minutes.
Now as you draw awareness to the space that you created,
Re-examine it.
Again,
Is it comfortable?
Is it free from distractions?
Minimal distraction?
What do the sounds like that were around you before you sat down?
The space that you created is a valuable space.
Your body brought you here.
Your mind and your body work together to find somewhere where you're able to sit,
To be free from distraction,
And to be mindful of the activity you are doing.
Take notice of your feet.
How are they positioned?
Are they comfortable?
Are they free from discomfort?
Be mindful that any movement may cause discomfort.
Take notice that if you have moved,
Why did you move?
What did you move?
How did you move it?
To make this experience more comfortable,
Take notice of how you're seated.
Do you have to shift how you are seated to be more comfortable?
Take notice of the breath.
Was it rapid before you started?
Have you shifted your breathing before getting to this point?
Take notice of the subtle rise and fall of the breath in the body.
How deep each inhale is?
How deep each exhale is?
Do not worry about lengthening either of them.
As you hold on to your natural breath,
Take notice of its subtlety in the body.
Take notice if it causes any heaviness or if it makes you feel light.
Take notice of the weight in the body and how it feels where you are seated.
Does an inhale make you feel lighter or heavier?
Does the exhale make you feel heavier or lighter?
How does it feel on the feet?
On the legs?
On the hips?
Into the stomach and back centered into the chest.
How do the arms feel?
Are they heavy?
Are the hands heavy?
Have you taken notice of your fingers and the fingertips?
Are the shoulders heavy?
Are they pulled up?
Pinch back?
Or have they fallen softly as you've drawn your awareness to your fingertips?
Does the breath make them feel lighter or heavier?
This is your present body,
Your present state of mind.
Before you got to this point,
Were you mindful of how your body felt before?
How did you end your day?
How are you starting your day?
We draw the attention back to the breath.
How are you breathing?
And have you started to mindfully change the breath?
Did it become elongated?
Or has it shortened?
How does it connect with your body?
Subtle heaviness?
Or faint lightness?
What emotion does the breath draw to you?
Happiness?
Relaxation?
Well-being?
Health?
As mindfulness grows in your body and in your mind,
Do not pass judgment if the breath did not connect with any words that I said.
It is your breath.
You are in control of it.
And it causes sensation in your body.
Allow the sensation to feel strong.
Allow the breath to feel comfortable,
To feel easy and free.
Allow the breath to uplift you.
Take an inhalation and reconnect with the thought that brought you to this meditation.
Draw your awareness to how you were before you sat down.
Again,
What caused you to want to practice mindfulness in the breath and subtle movement of the body and in our thoughts?
Take another deep inhalation in and sigh it out.
Take notice of how that felt in the body.
As we start to come back to a natural breath,
And a breath that allows you to slowly end this practice and to take the mindfulness with you through tomorrow,
Through the rest of your day and into the future.
.
.
Take another deep inhalation in and enjoy the present moment.
Thank you for spending this time with me.
Thank you for taking time for your mind,
Your body and your spirit.
So Hum,
Namaste.
