This recording has been created to support your personal mindfulness practice.
As you notice the things around you,
The mind has a tendency to drift off.
This recording is created simply to help remind you to come back to the present moment.
So as you settle in,
Let your spine be tall.
Let your shoulders,
Neck and jaw relax.
And notice if there's any other parts of your body that you would like to relax.
And bring your awareness to some things in your space around the room that you appreciate.
And as you notice each one leaning in to the feelings of appreciation.
Allowing the feelings of appreciation to expand inside your body and mind and to the space beyond your body without separateness or limitation.
And as you're ready you may like to gaze downwards or gently close your eyes.
Bringing your awareness to the sounds of the space around you.
The sounds nearby,
Inside the room.
Leaning in to each one without judgment.
Without telling any stories.
And if you notice a liking or disliking to anything you're hearing,
Acknowledge liking,
Disliking and lean back towards acceptance.
Accepting the sound just the way it is.
Allow your mind to notice the sounds outside the room.
Noticing the sounds close by.
And then looking for the furthest away sound that you can hear.
Noticing with fullness the sensations of the sound.
Perhaps they resonate in a certain part of the body.
Perhaps they have a color,
Some kind of vibration.
Simply noticing whatever's there for you.
Everyone's different.
And then bringing your awareness back to your body and the sensations in the body.
Perhaps there's feelings in your legs and feet.
And perhaps there's feelings in the arms or the hands.
Simply noticing.
And then bringing your awareness to the sensations of your breath.
Noticing the experience of the inhale and the pause and the experiences of the exhale and the exhale.
And the second pause.
Noticing without judgment,
With simple awareness,
The experience of breathing.
And the four similarly related seasons of the breath.
Noticing the breath where it enters the body at the nostrils.
Noticing as you rest here and relax here,
The sensations of each of the four seasons of the breath.
Once more with open awareness and acceptance.
Leaning into the fullness of the awareness of the breath.
And taking your awareness to your mind.
Noticing how the mind's feeling and the qualities of the mind.
Notice if the mind has a color or a shape.
Notice if it has a boundary,
An edge,
Or if it's limitless.
Allow yourself to watch your mind as it opens and expands.
Allowing yourself to not be your mind,
But be the watcher of your mind.
Witnessing your mind,
Witnessing your body with kindness,
Compassion,
Complete acceptance.
And allowing your experience to be fully infinite and unlimited.
Leaning into these feelings of spaciousness,
Of unlimitedness.
Allowing yourself to witness the present moment.
And I'll leave you here to enjoy this space for some time.
Breathing deeply,
Bring your awareness back into your body.
Without disturbing your relaxed position,
Wriggle the fingers and the toes.
Stretching and yawning as you would like.
And perhaps giving yourself a hug with compassion for all you are.
As you return more and more to the physical world,
The wonderful world.
Noticing how you're feeling.
Noticing the aliveness in your body.
Your connectedness with all things.
Thank you for meditating with me today.
Until next time.
