Guided Meditation With Light Instruction

This is a 30 minute guided meditation with light instruction. The theme is welcoming everything that arises in experience and relaxing into the body and the sensations of breathing, again and again. This is an appropriate meditation for all levels of practice. As my teacher Gil Fronsdal says, "If you are meditating, you are learning to meditate."

Transcript

Collecting all parts of yourself.

Relaxing the body.

Making adjustments to relax the body.

To be upright but relaxed.

Collecting the mind so that it comes to rest in the body.

As you settle you may notice the way in which the mind is in the future leaning forward or the way in which the mind is in the past in a story or a memory.

So we collected almost like folding it into a hug.

Folding it into the present.

One of the ways to collect the mind is to let it drop into the sensations.

Maybe there's sensation of breath in the belly.

Sensations in the chest.

Sensations in the hands and in the feet.

Letting the mind collect on these sensations the felt sense of being.

If sensations or breath are too subtle an object this morning for your busy or restless mind.

Maybe collecting around sound.

Perhaps there's distant sound in your practice space.

Sometimes sound is a doorway to presence.

Rising and passing.

Bringing all parts of ourselves to this chair,

This cushion,

This practice area.

No part left out.

No part left out.

No part left out.

No part left out.

Welcome everything.

All parts.

The stories that repeat in the mind.

The grief.

The wanting.

The not wanting.

Welcome everything.

You don't have to like it.

Just welcome it.

It's what's here.

And to the best of your ability.

Collecting again around this simple being in the body.

The stillness.

The sensations.

The rhythm of breathing in.

Breathing out.

The sounds around you.

The sensations of hands touching or resting on your lap.

On your thighs.

The rising,

The falling of the chest.

The weight of the body.

And the mind pulls you into the future.

Into the past.

Coming back to the simplicity of just being here.

Like training a puppy to sit,

To stay.

Simple not easy.

Sit and stay.

Listen this way.

Becoming everything.

Yes.

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Reviews

Beautiful soothing voice💯

As an avid stener, I found this to be deeply moving. Thank you, Lisa! Lee in NH