I'm going to invite you to take a journey inside.
In this meditation you're going to breathe in and out through your nose into your belly.
You haven't got to do anything and you haven't got to be anywhere right now.
I just want you to be here.
Be here in this moment and just breathe.
Just before we get into the meditation,
Just take a moment to relax your body.
Take your focus and your awareness to the top of your head and relax your head.
Relax your neck muscles.
Relax your shoulders,
Your shoulder blades.
Just let go of any tension as you inhale and exhale.
Relax your arms from the shoulders down to your elbows.
Your hands can be on your lap,
Your palms can be facing up or down.
It's up to you.
Whatever you feel comfortable with.
Just take a moment to allow the arms and the hands to relax.
Inhale through your nose and exhale.
Relax your whole body.
Take a moment to relax the spine and scan your spine all the way down and relax every muscle.
Stay nice and still,
Breathing in and out of your nose,
Relaxing all the muscles in the back.
Then bring your awareness to the sensations in the body.
Take your focus now down into your hips,
Into your pelvic and feel your butt cheeks sitting on the floor of the cushion,
Chair or mattress.
Take your focus down your legs,
Down to your knees,
Down your shins to your ankles,
Relax your toes and allow every muscle in your body now just to relax.
Just let go for a moment.
And then take a moment now to bring the awareness up from your legs,
Up your knees,
To your hips and back into your belly.
You're just breathing naturally.
Inhaling and exhaling.
Your awareness is in your belly,
In the stomach.
And as you inhale,
You just say to yourself,
Rising and not tight,
The belly rises.
And as you exhale,
Silently say to yourself,
Falling as the belly falls and shrinks.
And I just want you to repeat that,
Rising and falling.
Just be aware of the nature of your mind when it wanders because it will wander.
And just keep bringing yourself back to this Vipassana meditation,
Back to the rising and falling of your belly.
And just keep bringing yourself back to this Vipassana meditation,
Back to the rising and falling of your belly.
Now you're probably already going to notate that the mind is wandering around and maybe your body is feeling frustrated or feeling fidgety.
Maybe there's some discomfort or maybe you've already gotten into this peaceful place and stayed there.
But when anything happens or comes up,
All you need to do is be aware of it.
If you feel angry or frustrated,
Just notice it.
If the body wants to move,
Stay still.
Train yourself to be still and notice that there's a frustration in the body,
A discomfort.
You're not avoiding it.
You're not denying that it is there.
You're just bringing your awareness to it.
Then you're coming back to the belly,
Rising and falling.
Breathing just as you would normally breathe.
Rising and falling,
Deep inhale and a steady exhale.
Breathing just as you would normally breathe.
Breathing just as you would normally breathe.
Every time your mind is wandering,
Bring yourself back to your practice,
Rising and falling.
Every time a sensation comes up in the body or a story,
Everywhere where your mind is wandering,
You recognize it but you come back to your practice.
You come back to the rising of your belly as you inhale and the falling of your belly as you exhale.
Breathing just as you would normally breathe.
Bring your awareness to your breath and remember if there's any discomfort,
Physical discomfort,
Emotional discomfort,
Psychological discomfort,
Pay attention to it.
Take your awareness to it,
Recognize it and welcome it in.
Then take yourself back to your practice,
To the rising and falling.
Inhale and exhale.
Breathing just as you would normally breathe.
And now what I would like you to do is just let go of this practice.
Let go of say the rising and falling.
Just enter the emptiness.
Just let go now and just breathe and be still.
Breathing just as you would normally breathe.
Breathing just as you would normally breathe.
And slowly just take a moment now to bring yourself back to your breath.
Just for one minute and silently in your mind just say to yourself as you inhale,
I'm breathing in through the nose and as you exhale,
Silently say to yourself,
I'm breathing out.
Just for one minute just repeat that better.
I'm breathing in and I'm breathing out.
Breathing in through the nose and exhale.
Breathing in through the nose and exhale.
And then slowly bring your focus and your awareness to the end of that meditation.
Listen to the sounds outside of you,
To the sound of my voice and feel all the sensations in your body.
Slowly,
Gently,
When you're ready I invite you to open your eyes and just be still for a moment.
