Hi guys and welcome to this guided meditation by Kind at Heart.
My name is Josh and I will be offering this meditation today.
This meditation will be available on Inside Timer and also our Instagram feed Kind at Heart.
Please join me in this meditation where we will allow ourselves to simply be without distractions,
Without trying to create the next moment or busy ourselves,
But simply allowing ourselves to return back to the present moment and turn our attention inwardly and to be able to cultivate more awareness.
So if you would like to follow me on this guided meditation,
Please feel free and when you are ready you can take a seated position or you can lay down whatever is comfortable for you.
You can have your eyes open or you can close them,
Again whatever is comfortable for you.
During this meditation you simply do not have to do anything apart from observe our body,
Our breath,
Our thoughts.
We will be focusing on our breathing,
Slowing down our breath.
So we will begin.
So as you come into this moment,
As your body,
Your heart,
Your mind comes into this moment,
Allowing yourself to settle in.
Observing how your breath feels in this moment.
Does it feel relaxed?
Does it feel heavy on the chest?
Does it feel light and slow?
Or does it feel fast?
And as we are taking our awareness to our breath,
We're going to take an inhale and an exhale.
And as we exhale,
We're going to slow the exhale down.
And as we take a big inhale and exhale slowly,
Really slowing that breath down.
And inhale and a slow exhale.
So if you feel like you need a couple more deep inhales and exhales to really slow the breath down and allow it to feel light.
And then we're going to observe any tension we may feel in the body.
Letting go of any tension in the shoulders.
Letting go of any tension you may feel in your jaw or your forehead and allowing yourself to simply soften.
Simply relax.
Any tension you may feel in the lower back.
Allow yourself to observe without attaching yourself to that tension.
Simply observe and be curious.
And as we inhale and exhale,
Our observation goes deeper and deeper.
Observing the subtle movements and the not so subtle movements within our body.
And observing them without labelling.
And allowing yourself to be here.
And as your thoughts may wander,
Simply observe.
As you would observe the birds in the sky.
Simply watch.
When we can come back to the observer,
We create space between our natural state and the character that we play in the material world.
We create space to be present in our true state,
Our true being.
Allow ourselves to go deeper and deeper into this present moment.
During meditation,
With practice,
Our mind starts to slow down and become quiet.
And the mind has slowed down and become quiet.
This open space.
This overflowing amount of space and presence and acceptance and love.
Starts to present itself to us when we can truly slow down the mind.
Allowing our breath to be the bridge between the material and the spiritual world of ever presence and being.
Allowing ourselves to simply let go of all the burden,
Of all the pain and the suffering.
All the day to day problems.
In this moment of presence and no mind.
Everything is surrendered.
Be in this moment of peace and silence and being.
Any sensations in the body,
Any thoughts,
Anything that may come,
Simply watch and observe without attaching,
Without reacting,
Without labelling,
Without suppressing.
Simply watch as you would watch a bird in the sky and allow yourself to be here amongst this overflowing amount of love and peace.
Like an open sky.
And as we gently open our eyes and see this moment as a fresh.
Allow yourself to enjoy this moment and take this cultivation of awareness and presence throughout your day.
And give this awareness and presence as a gift to the people around you.
Blessings,
Blessings,
Blessings.
Thank you.
