15 Minute Natural Awareness Guided Practice

This is a 15-minute practice that starts with a couple of deep breaths, feeling the body, then tuning in to a bell sound. Focusing on feeling the breath to center oneself into the present moment, since the breath only happens in the now. Then, moving into feeling your Beingness, your Inner Aliveness.

Safety Note: Do not do this while driving or operating heavy machinery.

Transcript

This is a 15 minute guided meditation.

You can do this at any point in your day.

See how it affects the flow of that day.

So get comfortable.

You can sit up in a comfortable chair or on a cushion or lie down.

But if you lie down,

Try not to fall asleep.

Meditation is not about falling asleep.

It's about waking up.

It's about becoming more conscious.

So once you're sitting comfortably or lying down,

Try to have a straight back.

Close your eyes.

And let's begin with a couple deep breaths.

So take a nice deep inhale.

Hold the breath for a moment.

Pull the shoulders back.

And let it go.

One more time,

The same thing.

Slow,

Deep inhale through the nose.

Hold the breath.

And I want you to imagine that the air in your lungs is collecting any tensions from the body,

From the mind,

From the nervous system.

And just let it go.

Good.

So remember,

Meditation is all about just letting go.

So now,

Feel your body in contact with whatever you're sitting on or lying on.

Feel the contact with the earth.

Feel the contact of your clothes on your skin wherever you can feel it.

Feel the contact of the air on your skin that is exposed.

Notice if there's any tightness anywhere in your body and just try to let it go.

Relax it.

Listen to all the different sounds you can hear wherever they're happening.

Notice how the sounds are constantly changing.

And now listen to this bell.

Connect to the sound of the bell.

Bell.

Bell.

Bell.

Now bring your full attention to feeling the breath as it goes in your nose,

In your sinuses,

As it goes down your throat into your lungs.

Feel the touch of the breath in all those areas.

We focus on the breath because the breath only happens in the present moment,

Wherever you are.

And meditation is all about going deep into the present moment,

Deep into the now.

So feel the breath,

The touch of each molecule there as it comes in and out naturally,

And let go of any thoughts you notice popping up.

Are there any thoughts?

Are there any daydreams?

Are there any reactions?

The key thing is become aware of when this is happening with the mind and just bring back your attention with calmness,

With patience,

With gentleness to yourself,

Letting go of any frustration.

Just bring it back.

Feel the breath completely.

Letting go of any thoughts that may pop up,

Understanding that that is just the nature of the mind.

Just let the thoughts float away.

Feel the breath completely.

Again,

Notice,

Are there any thoughts of any kind?

Be very gentle and patient with yourself.

Remember that is just the habit of the mind,

The tendency of the mind.

Just let them float away.

Now feel the breath in a smaller area.

Feel the breath just in the nose.

Feel the touch of each molecule of air as it comes in,

As it comes out naturally.

Really notice the temperature of the breath that comes in.

Is it different from the temperature of the breath that comes out?

Notice the speed of the breath.

Notice if more air goes in through one nostril than the other,

Or is it equal?

When you breathe,

Have a sense of gratitude for this breath.

This breath that you have done hundreds of millions of times since the moment you took your first crucial breath when you were born.

So really appreciate this breath that has kept you alive all these years.

Breathe with a sense of gratitude and let go of any thoughts,

Whatever they are,

Let them float away.

And again,

Notice,

Is there any tension in your body anywhere?

It may be very subtle.

Try to release it.

Let it go.

Meditation is all about just letting go and being fully relaxed and non-reactive in the present moment.

So just let go.

Just feel that breath in your nose.

If there are thoughts,

Be aware of them.

Become aware of the power of the thoughts to take you away from the present moment.

Be aware of the power of thoughts to take you into a dream reality.

The key thing is be aware of this,

This power of the thoughts.

Be very vigilant and bring it back.

Bring back your attention to the breath.

The breath that only happens in the present moment,

The breath that only happens now,

Wherever you are.

Good.

And now let's slip into the main part of this meditation where you're just feeling your existence,

Your beingness,

Your essence,

Your center.

All these words are pointing at the same thing.

So you feel your aliveness right here,

Right now,

Letting go of any thoughts that appear.

So when you're feeling your beingness,

Understand you're not trying to achieve anything.

You're feeling the part of you that has always been you unchanging.

You're feeling the part of you that will always be you for the rest of your life,

Unchanging.

Feel that completely.

Let go of any thoughts that pop up,

Any reactions,

Any daydreams.

All those thoughts are like clouds blocking the sunlight.

Just feel your existence.

Feel your deepest,

Most natural state.

Again,

Are there thoughts?

Again,

Be gentle with yourself.

Let them go.

Let them float away.

Have no interest in any thoughts that come up.

Just feel your breath.

Feel your aliveness.

Feel your essence.

Feel your beingness.

Are you daydreaming?

Are you thinking about the future?

Thinking about something from the past?

Let it go.

Be aware of the power of thoughts to take you away from the present moment.

The power of thoughts to take you away from feeling your existence.

Once you become more and more aware of this effect of the thoughts,

It makes it easier to just let them go.

If some brilliant idea comes up or something you really needed to think about,

You'll remember it for later.

So just let go.

Feel your inner aliveness.

Feel your essence.

The incredibleness that you are alive right here,

Right now,

On a planet that is moving through space at 60,

000-70,

000 km per hour.

Don't even think about that.

Just feel it.

Feel the incredibleness of your existence,

Your beingness,

Right here,

Right now.

Don't even think about that.

Just feel the incredibleness of your existence,

Your beingness,

Right here,

Right now,

On a planet that is moving through space at 60,

000,

000 km per hour.

Take a deep breath,

Straighten your spine,

Pull the shoulders back.

Hold the breath when you're full and let it go.

And this time,

Reach out with both hands as you take a deep breath.

Hold the breath,

Stretch out a little bit.

And as you exhale,

Give yourself a loving self-hug.

Just letting go.

Gratitude for being alive right here,

Right now.

And open your eyes.

And have a wonderful day,

A wonderful night.

Take care.

Reviews

Namaste 🙏🏻

Very effective. The instructions are well paced and clear. There's enough space to be silent

Simpel and beautiful

Very helpful meditation. I liked the delivery as well. Thank You.

I really enjoyed this meditation, beautifully guided. May you be well, may we be happy, may we all walk through the life with ease. Gratitude 🙏🏻✨

Smooth, calm, dulcet voice and a really good guidance, with just enough prompts to keep the focus.

Dear Marcello. That was wonderful. Thank you so much for sharing. Namaste my friend.

An incredible guidance with a calm and nice voice. This is defiently my new favorite teacher.

Very good meditation!
Thank you

Wonderful guided meditation.