Window Meditation

In this meditation we sit next to a window, taking a moment to close our eyes and be still. We pause, observing how we feel with awareness. We notice sensations in the body, connect with the breath and then open our eyes to mindfully notice the sky around us. Closing our eyes again we bring our awareness back to observe how we feel before moving gently into day, knowing that the sky is always there for us to connect with.

Transcript

Coming to sitting upright on a chair,

Somewhere next to a window.

And then gently close your eyes and become still.

And for a moment just notice how it feels to be still.

It's not like it's doing anything.

So much of our days we spend incessantly doing something.

Running around,

Getting things done,

Solving problems in our head,

Ruminating.

So how does it feel right now to be taking a break?

To simply being still.

Taking a few moments to pause and reconnect to nurture yourself.

How does your body feel right now?

Really filling your whole body with your awareness and sensing what's here.

Are there any tingling sensations?

Maybe in your feet or hands.

Does your body feel heavy or light?

Can you sense the temperature of your body?

Can you feel your heart beating in your chest?

Filling your whole body with your awareness.

And now letting go of your body and connecting with your breath.

Feeling the in breath and the out breath.

This breath.

And this breath.

And this breath.

And now,

As you are ready,

Opening your eyes and looking out of the window into the sky.

How does the sky look right now?

Is it blue or cloudy?

Maybe dark and rainy.

There's nothing here and connecting with the sky.

There's nothing else to do right now but to be with the sky.

And now,

As you are ready,

Looking out of the window into the sky.

Now,

Closing your eyes again and seeing how you're feeling right now.

Is there an emotion present for you?

So then if you can,

Quietly naming it.

Peacefulness.

Joy.

Anxiety.

The blues gratitude.

Or maybe there's no emotion present.

Quietly saying no emotion.

Simply recognizing what's here for you right now.

And now,

Before we end this meditation,

Once more reconnecting with your breath.

One breath at a time.

This breath.

And this breath.

And this breath.

And then when you're ready,

Gently opening your eyes.

Knowing that at any moment in your day,

You can always connect with the sky above you.

This sky that's always here right now.

Reviews

Very calming meditation with a lovely gentle voice :)