Semi-Guided Mindfulness Meditation

This is a 40-minute semi-guided mindfulness meditation. Settling into the present moment. Body scan for relaxation. Focusing on breathing and all the sensations of breathing. Noticing distractions and then releasing them and returning back to the present moment.

Transcript

Settling in,

Allowing for our bodies to find a comfortable seated position with straight spine,

Allowing for our eyes to gently come to closed,

And resting our hands gently in our laps,

And coming into this moment,

This present moment,

This moment of sitting,

This moment of meditating,

This moment of allowing this moment to be just enough,

Letting go of all the busy activities from today,

Letting go of all the things that could have happened or should have happened,

All the things that might happen,

And just being in this moment.

As we sit in this moment,

Our bodies are making contact in this moment.

As our bodies make contact,

Sensations arise within the body.

For these next few moments,

Just letting go of the thoughts,

Letting go of the distractions,

Removing your focus from any thoughts and distractions,

And just allowing for your focus to be with the body and the body sensations.

As we sit in this moment,

Body sensations are arising there in the area of our feet,

Just allowing for your focus and your attention to move to the area of the feet.

As the feet make contact,

Sensations arise,

Just allowing your focus to be there with all the sensations arising there in our feet,

And releasing and relaxing any tension that might be held there in the area of our feet.

Moving up from our feet,

We have the area of our ankles and our calves.

Bringing our focus and our attention now to the area of the ankles and the calves.

Bringing your focus to all the sensations arising there in the ankles,

All the sensations arising there in the calves.

Releasing any tension in the ankles,

Releasing any tension in the calves.

Now allowing for your focus and attention to move to the area of our thighs and our sitting bones.

As our thighs and sitting bones make contact with the pillow or the chair,

Sensations arise,

Just allowing your focus to be there with all the sensations arising in the thighs and sitting bones.

And just taking a moment to release and relax all tension in the thighs and sitting bones.

Now allowing for our focus and attention to move to the area of our hands.

As our hands rest gently in our laps,

Contact takes place,

Sensations arise.

Just bringing your focus to all the sensations arising there in the hands,

Sensations in the palms,

In the fingers,

And in the thumbs.

Releasing any tension from the hands,

Relaxing any tension that might be there in the fingers and in the thumbs.

Rising up from our hands,

We have the area of our arms.

Without even opening our eyes,

Just by focusing on all the sensations arising there in the arms,

We can tell if our arms are bent or if our arms are straight.

Just allowing for your focus to continue to be there with all the sensations arising there in the arms and releasing and relaxing any tension that might be there in the area of the arms.

Moving now to the area of our back and our shoulders,

As our backs make contact,

Sensations arise.

Just allowing for your focus and your attention to be there in the area of the back,

Bringing your focus to all the sensations arising there in the back,

Allowing your focus to be there with all the sensations arising in your shoulders.

Taking a moment to relax any tension from the back,

Relaxing the back,

Releasing the tension,

Relaxing the shoulders,

Loosening the shoulders,

Releasing any tension in the shoulders.

Moving up from the shoulders,

We have the area of our neck and our head.

Just allowing for your focus and attention to move to the area of the neck and the head,

Focusing on all the sensations arising there in the neck,

Focusing on all the sensations arising there in the head,

Releasing any tension in the neck,

Releasing and letting go of any tension that might be there in the jaw or the jaw joints,

Releasing any tension in the eyes and eyelids,

Releasing any tension in the forehead.

Just taking a moment to release all the tension throughout the entire body,

Coming back into this moment,

Releasing the thoughts,

Releasing the distractions,

And just allowing for your focus to be there with the body and the body sensations.

I'm going to say that right now,

The feeling place,

Is the Singapore velvety.

You as we sit in this moment without even being aware of it our bodies are breathing in this moment you don't have to tell your body to breathe or remind your body to breathe our bodies just breathe naturally easily and effortlessly now allowing for our focus and our attention to be there with the breath and our breathing perhaps noticing that as we breathe in this moment some breaths are long breaths some breaths are short breaths perhaps noticing that as we breathe in this moment where one breath ends and the next breath begins for these next few moments just allowing the breath to breathe naturally easily and effortlessly and just allowing for your focus to be there with the breath and the breathing as we allow the breath to breathe in this moment breathing is taking place in the area of our nostrils allowing for your focus and your attention to move to the area of the nostrils and focusing on all the sensations that are arising within our nostrils with each breath in you focusing on all the sensations arising within the nostrils with each breath out just allowing for the breath to breathe in and out of the nostrils and focusing on all the sensations arising there you as we allow breathing to take place in the area of our nostrils we can now allow the breath to move down into the area of our throats just allowing for the breath to move down into the area of the throat breathing down into the throat bringing your focus and attention to the area of the throat and focusing on all the sensations that are arising there in the throat as we allow the breath to breathe there and as we allow breathing to take place in the area of our throat we can now allow our breath to move all the way down into the chest and all the way further down into our bellies just allowing for the breath to breathe into the chest breathe down into the belly you moving your focus and attention to the area of the chest and the belly and focusing on all the sensations that are rising there in the chest and the belly as we breathe in the chest and the belly rise with the rising sensation and as we breathe out the chest and the belly fall with the falling sensation focusing on the rising sensations of the chest and the belly and the falling sensations of the chest and the belly as we allow the breath to breathe in and out of the chest and the belly for these next few moments just allowing your focus to be there with the breath as it moves in the nostrils down the throat filling the chest filling the belly as the breath leaves the belly and leaves the chest and goes through the throat and out of the nostrils just focusing on that flow of the breath and all the sensations that arise as we allow the breath to breathe in and out of our bodies you and if thoughts arise or distractions take place just simply noticing them taking a moment to release them let them go removing your focus from any thoughts and any distractions and just allowing for your focus to return back to the breath the flow of the breath and the sensations of the breath you you you you you you every moment is an opportunity for us to recollect ourselves start again fresh releasing any thoughts releasing any distractions coming back into this moment this present moment this moment of just allowing our focus to be with our breath to be with our breathing and to be with all the sensations that arise as we allow the breath to breathe in this moment you you you you you you and if you find yourself lost in thinking or daydreaming planning or wondering just noticing that these thoughts have come up noticing them releasing them taking a moment to let them go removing your focus from all the thoughts and the thinking and just allowing for your focus to return back to the breath the flow of the breath and the sensations of the breath you you you you you you and if you find your distraction not to be so much thoughts but sounds and noises in our environment noticing that these sounds and noises are there then just allowing for them to fade into the background releasing your focus from any sounds or noises in our environment and just bringing your focus back to the breath and the breathing and all the sensations that arise in this simple act of breathing you you you you you you and if you find your distraction to be pain in the body tension in the body discomfort in the body just take a moment to return back to your comfortable seated position with straight spine take a moment to release all the tension throughout the entire body removing your focus from any body discomforts and returning your focus back to the breath and the breathing and the sensations of breathing you you you you you you and now that we approach the end of our meditation practice for this session let's acknowledge this wonderful gift that we have given to ourselves a gift of calm a gift of quiet a gift of peacefulness and mindfulness a gift of loving kindness from ourselves to ourselves and continuing on with this gift of loving kindness by repeating these affirmations aloud after me i am happy i am peaceful i am free from all suffering i am happy i am peaceful i am free from all suffering in this life and now sharing words of loving kindness with those that we're closest with perhaps our parents a spouse our children close family and friends picturing them individually or as a group wishing them words of loving kindness and repeating after me and repeating after me may you all be happy may you all be peaceful may you all be free from suffering may you all be happy may you all be peaceful may you all be free from all suffering in this life and now sharing these words of loving kindness with all others other friends acquaintances people that we come in contact with as we move through our daily lives and then perhaps there's someone in your life that you are in conflict with or someone who is in conflict with you wishing them these words of loving kindness making a change in the relationship bringing peace to the relationship wishing these words of loving kindness to all beings whether they walk or crawl or swim or fly all beings who may suffer on this earth and repeating after me may you all be happy may you all be peaceful may you all be free from suffering may you all be happy may you all be peaceful may you all be free from all suffering in this life and now turning full circle back to ourselves noticing that the more we share this gift of loving kindness with others the more we have to give back to ourselves and once again repeating these affirmations aloud after me i am happy i am peaceful i am free from all suffering i am happy i am peaceful i am free from all suffering in this life breathing in with compassion and breathing out with joy focusing on your breathing and the sensations of breathing a refuge you can always go to and just allowing this moment this present moment to be just enough

Reviews

Neutral voice monotone just want I needed for a semi guided minfulness, not jarring or intruptive, I would personally only change the end part where she says for loving kindness “ I will not suffer” or something like that, I changed it in my head but initially I wasn’t okay with it as its untrue and unobtainable

Lovely. Calming and soothing and liked the quiet pauses to practice. Nice Metta at the end. Thank you.☮💖🙏