Four-Minute Guided Meditation For Self-Awareness

A four-minute guided meditation for self-awareness, reflection, and stress relief. Welcoming and inviting every aspect of whatever is happening in your mind, heart, and body to show itself so that you can acknowledge those feelings and find calm within the moment.

Transcript

Please find a posture in your body that feels most natural to you,

Letting the body actually find its own posture,

Welcoming your whole self,

Mind,

Heart,

Body into this time,

Exactly as you are.

You can close your eyes if you feel like it.

If you don't,

Just have a gentle,

Soft gaze down,

Sensing the places where the body is both touching itself and also touching the furniture or the floor,

Giving over the weight of the body to the support that's beneath you.

Breathe and know you're breathing,

Nothing special to do,

Being here,

Arriving here,

Holding just enough energy in the back of the body to stay attentive,

And also relaxing the whole front of the body so there's space,

Space to breathe,

Space to be.

Let's sit quietly.

If you're noticing any predominant sensations or emotions,

Just letting them be as they are,

You don't have to figure it out,

You don't have to change it,

Welcoming even,

Inviting every aspect of whatever is happening in the mind and in the heart and the body to show itself because this is what's here.

We meet ourselves with kindness,

With openness,

With friendliness,

Exactly as we are.

This is a poem from Alfred Lamont called Gentle.

A gentler world begins in the way you touch your heart.

Be soft with the light inside you.

Caress your body with this breath.

God is nothing else but the place where the sun comes up in your chest.

You are the gleaming,

Glimmering destination.

You are the golden honey daubed on the bread of the ordinary.

Whatever is perfect,

Whatever is heavenly,

Begins here.

Good morning,

Coming back.