Welcome to your meditation.
This experience is all about effortlessness,
Relaxing for about 15 minutes.
I'll guide you through it and let's close our eyes.
Find a comfortable position to sit in with your lower back supported.
Take a deep breath in through your nose.
For the next 30 seconds,
Allow yourself to feel the effect of gravity in your body.
Feel the weight of your body in your chair.
Observe any part of your body that may be resisting this natural force.
Let go and allow every part of your body to completely surrender to it.
Let go of any tension in your shoulders,
The hands,
Your face,
Jaw.
Allow yourself to fall into your least excited state.
As you are doing this,
You are now becoming aware of the body and the mind moving in the direction of gently settling down.
Now become aware of the sensations in your body.
Identify the most predominant sensation you feel.
Without judging it,
Analyzing,
Or trying to change it,
Just allow your awareness to be with the sensation.
You're not required to necessarily understand it nor try and dissolve it.
Simply be with the sensation.
In bringing your attention to the body,
We begin to observe the condition of the mind.
To what degree are you able to be with the body's sensations?
How often does the mind flutter off onto something else?
Without judgment of the mind nor a desire to control it or attempt to block other thoughts from naturally arising,
Simply allow yourself to observe the condition of the mind.
When the mind naturally wanders,
Don't resist it.
This is a very natural and normal thing to occur in meditation.
Remember,
Our approach is effortless.
Now observe the activity of the mind.
Is the mind busy?
Is it agitated or is it calm and quiet?
Whatever you are experiencing,
Simply allow it to be.
Don't try and change it in any way.
Effortlessly observe.
Bring your attention back into your body.
What sensations can you feel?
Are you comfortable?
Are you slightly agitated?
Effortlessly observe.
Now bring your attention to your heart.
What sensations do you have in your chest without trying to change it?
Effortlessly observe.
Now bring your awareness to your breath.
Observe how you're breathing.
Is your breath shallow or deep?
Effortlessly observe.
Now drawing a deep breath through the nose into the belly,
Hold the air in the belly.
Now draw further breath into the chest,
Filling the lungs completely.
Hold at the top for two seconds and then release through the nose.
Continue this for three more breaths.
In through the nose into the belly,
Into the chest,
Hold and release.
One last time.
Now keeping your attention on your breath,
Allow it to settle to a natural normal rhythm.
While maintaining an awareness of your natural effortless breathing,
Once again bring your attention to the feeling in your heart.
What sensation are you feeling in your chest?
All that is needed is the innocent witnessing of the sensation.
Observe how you are simultaneously aware of the breath and the sensations in your heart.
If the mind wanders,
Effortlessly come back to your awareness of these sensations.
For the next few minutes,
Effortlessly witness simultaneously the sensation of your heart area and the soft natural flow of breath.
When you realize the mind has wandered away from the breath and heart,
Effortlessly come back.
Remember that forgetting to be aware of this is part of the technique,
So don't resist it.
At any time you feel uncomfortable with your position,
Simply move to get comfortable again.
Now take the whole experience as it comes.
No effort,
No resistance,
Just simple innocent awareness.
Now take the whole experience as it comes.
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Keeping your eyes closed,
Bring your awareness into your body.
Become aware of how this meditation has affected you.
Are you experiencing something different than what you were at the start of the meditation?
Check in with how you're feeling.
Do you feel more rested,
More aware?
Effortlessly observe.
Begin to gently move your fingers and your toes.
Stretch a little and whenever you're ready,
Nice and slowly begin to open your eyes.
