Cultivating Mindfulness

Guided meditation developing awareness of body, emotions, sensations, thinking as foundations to cultivating mindfulness.

Transcript

Please take a seated position in a chair or on a cushion,

Bringing yourself into this moment,

Letting go of everything that has happened through the day,

Breathing in and breathing out.

And at the sound of the bell,

Bringing your attention to your breath,

For the length of the sound of the bell.

You may notice your breath is prominent for you either at the nostrils,

Your chest or your abdomen.

Choosing one of these areas as the focus of your meditation.

Notice the sensations of the rising and falling of the breath.

Resting in that space.

Maintaining a steady attention on the breath.

Guarding your senses and any time that you notice that your mind has wandered,

Bringing your attention back to the focus of your meditation,

Which is the breath either at the nostrils,

The chest or the abdomen.

Breathing in,

Maintaining awareness of your breath as you breathe in.

Breathing out,

Maintain that awareness on your breath as you're breathing out.

Keeping the quality of the breath,

The coolness or the warmth.

And as you breathe in,

You may wish to say the word in.

And as you breathe out,

You may wish to say the word out.

As you breathe,

Bring your attention to the length of your breath,

Whether it's long or short.

Bringing attention to the way in which the length of the breath can condition the body.

You may notice that a long breath relaxes the tensions in your body.

Or perhaps a short breath may increase the tension in your body.

Respecting whatever the response of the body is to the length of the breath and noticing what that is.

Breathing in,

Bringing attention and awareness to the length of your breath,

Whether it's long or short.

Breathing out,

Noticing the way in which it conditions the body and sustaining your attention on the length of your breath.

As you breathe in,

You may want to say length of breath.

And as you breathe out,

Maintaining attention.

And as you breathe out,

You may want to say length of breath.

And as you breathe out,

You may want to say length of breath.

You you breathing in bringing your awareness to your body noticing the sensations in the body the physicality of the body the position the sense of the muscles holding the breath moving in and out the body expanding and contracting and noticing again the interaction of the breathing with the sensations in the physicality of the body breathing in bringing awareness to your body breathing out becoming aware of the ease and comfort in your body as you breathe in you may wish to say aware of my body and breathing out you may wish to say ease and comfort in my body breathing in bringing awareness to your emotions noticing the way in which the breath and the body also condition the emotions and how the emotions are responsive to the way in which the breathing and the body interact noticing the rise of the emotions and the settling of the emotions as they ebb and flow with your breath breathing in bringing an awareness to those emotions stepping into them and breathing out noticing and being aware that these emotions rise and fall like waves in the ocean again breathing in you may wish to say aware of emotions breathing out you may wish to say waves in the ocean you breathing in bringing your awareness to the sensations in your body a tingling the warmth the coolness feel of the air in the room the temperature in the room noticing again that interconnectedness of our breathing with the body and the generation of these sensations noticing how the length of the breath long or short can affect the way in which we experience these sensations allowing that conditioning to become fully apparent in our awareness breathing in bringing an awareness to the sensations in your body and breathing out noticing that these sensations are not permanent that they ebb and flow with the breath breathing in you may wish to say aware of sensations and breathing out you may wish to say impermanence you you you breathing in bringing awareness to your thoughts noticing how the thoughts like the sensations the emotions in the body are conditioned by the breathing and how perhaps in turn the thoughts condition the breathing too you noticing the thoughts that take us away may be conditioned by a tightness in the breath and how the thoughts that we are aware of and allow us to come back to the breathing change the way in which we breathe breathing in bringing awareness to your thoughts breathing out allowing these thoughts to come and go without attachment as you breathe in you may wish to say aware of thoughts as you breathe out you may wish to say unattached you you you you breathing in and bringing awareness to the entirety of your being body the emotions the sensations and the thinking and noticing the interconnectedness with the breathing the in breath and the out breath playing with that breathing long and breathing short and noticing the way in which the body emotions sensations and thinking are so responsive to the length of the breath breathing in bringing awareness of the entirety of your being breathing out embracing the entirety of your being as you breathe in you may wish to say aware of being and as you breathe out you may wish to say embracing being you you you breathing in and bringing awareness to the present moment noticing the way in which this moment is brought together by all of the experience things the body the breath the sensations the emotions the thinking all come together in this very moment breathing out bringing yourself into this moment to be fully present showing up not looking away breathing in bringing awareness to the present moment and breathing out bringing yourself deeply into this moment and as you breathe in you may wish to say aware of present moment and as you breathe out you may wish to say entering this moment you you you you you you You You

Reviews

Nice meditation with focus on breath and sensations

Wow, I loved that. I've never experienced a mindfulness meditation like that before with affirmations. I found it very embodying. Thank you 🙏🏻

Amazing ! It’s really professional and loved the talks and sounds. Feeling better :)

I truly appreciated the thoughtfulness that went into the design of this meditation. The concepts of impermanence and non-attachment are not new, of course, but the way they were introduced in this practice was insightful for me. 🙏🏽

I felt one-pointed concentration and single-minded effort of compassion, and equanimity in my body. Very moving and peaceful namaste

The best guided practice I've experienced here. Smooth sequence of attention focus points, long silent periods to sit with cues. So much in 30 minutes. I will come back to this again and again.

Helping me with mindfulness so wonderfully

This is the best mindfulness meditation I’ve found so far, many thanks.

brilliant meditation. kept me alive and awake the whole way through 😁

My anxiety has been out of control today and doing this meditation on my lunch break really calmed me down. Thank you.

Such a calm and soothing voice. The timing was perfect for me, will definitely be coming back to this one.

Thé phrases ARE too long but it compensated with the silences. I liked ir

thank you ..1st longer than 10mins ive been able to stay with..the in and out statement helped me stay present ..much love

I love everything about this guided meditation - the instructions, the pace, the person's voice. It has been very helpful to me.

this is a difficult meditation for me but body awareness is something that i need to develop. so i shall continue to practice. thank you!

Gave me good tools for meditation on my own.

Good, methodical pacing with confident, stable voice. Thank you!

Relaxing calm voice. I appreciated smaller increments of thoughts going along with the breath.

Thank you. I found it quite helpful and thank you for not talking too much. It helps a lot