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Hello,
And thank you for joining me in this grounding practice of seated meditation and mindfulness.
For this meditation,
It's important that you are in a comfortable position.
Sitting is preferred,
But if sitting is too uncomfortable,
Reclining or lying down is just fine.
In the most comfortable upright seated position possible,
With your back and spine long and tall but relaxed,
Use a pillow or chair for back support if necessary.
Close your eyes.
Take a few long,
Slow,
Deep breaths in and out through your nose.
Take your time.
With your eyes closed,
Take a moment to mentally scan your surroundings.
In your mind,
Picture of the room,
The walls and the contents of the room.
Your orientation within the room.
Listen carefully and quietly to the sounds within the room,
Or any sounds you can pick up from outside of the room.
Let your sense of hearing scan,
Taking in sound,
One by one.
Try not to judge or become attached to any of them.
Just let yourself acknowledge each sound and then move on to the next.
What other details do you notice about your surroundings?
Scent,
The quality of light,
Temperature,
The general feel of the room and your surroundings,
Or the feel of others nearby?
Bring your awareness back to your own seated position and the feel of the space just around your body.
Notice if you feel any gentle currents of air against your skin.
Notice the feel of your clothing.
If you're wearing any jewelry,
A watch or glasses,
Notice the feel of those as well.
Feel any wisps of hair touching your skin.
Notice the feel of your seat on the chair or cushion.
See if you can find a little more lift and spaciousness in your spine.
Become aware of your legs and feel them release all tension,
Becoming heavier as they melt into relaxation.
Notice your hips and buttocks and allow them to soften into relaxation as well.
Connect your attention to your belly,
Let it soften and protrude slightly.
Feel the soft movement of your belly with each breath.
Allow free movement with the breath in your belly and your chest.
Let go of even the slightest bit of holding or gripping in your abdomen.
And soft belly breathing.
Relax your shoulders and arms.
Feel your shoulders melting downward and let your arms hang.
Relax your hands and fingers.
Your palms may be facing up or resting gently on your lap.
Feel soft and relaxed.
Let go of any sense of gripping or doing anything at all with your hands.
Just let them rest.
Do nothing.
Feel a softening in your neck,
The tops of your shoulders melting down.
Become aware of your jaw.
Mentally trace the lines of your jaw from beneath your earlobes to your chin.
Release any tension that lingers there.
Bring your attention to the soft line where your lips meet.
Relaxing your lips.
That line softens.
It's barely touching.
Let your tongue melt into the full space of your mouth.
Letting it fill the roof of your mouth.
Let even the most subtle facial expression melt away.
As all the little muscles of your face relax,
The skin on your face softening.
Feel the lines where your eyelids meet.
And your eyelids.
Let your forehead smooth out.
And the space between your eyebrows smooth out.
Your face placid and serene.
Take your awareness back to your breath and feel the gentle steady flow of your breath in and out.
Can you find a little more depth and space to your breath?
Breathing a little more deeply and a little bit slower.
The breath is soft and easy and smooth.
Effortless breath.
Breathing breath.
Let your mind rest on the gentle tide of your breath.
Think of each breath as a gentle wave rolling in and rolling out.
Let your mind be like a little boat,
Lifting and lowering with each breath,
Riding those gentle waves.
If any distracting thoughts or images come to mind,
Just watch them come and go.
You might watch your thoughts like passing scenery through the window of a moving car.
Try not to become attached to any of them or form any opinions or judgments about them.
Notice and let them go.
And then again,
Coming back to the gentle flow of your breath to calm and clear your mind.
Let your mind be like a little boat,
Lifting and rolling with each breath,
Riding those gentle waves.
If thoughts come,
Observe your thoughts with the understanding that though you have these thoughts,
These thoughts are not you.
If feelings arise,
Though you have these feelings,
These feelings are not you.
This body may experience moments of pain or pleasure,
Ease or discomfort,
But you are far more than those momentary experiences.
Let yourself be an impartial observer from a place of calm detachment,
Knowing that each experience is momentary and passing.
Beneath those thoughts,
Feelings,
And experiences is this place of peace and steadiness that is your true self.
Beneath it all,
You are naturally peaceful and at ease.
Regardless of what each moment brings,
Regardless of the thoughts and feelings which may mask it at times,
There is a well of peace and comfort within you that you can call upon whenever you need it.
It is an infinite resource within you.
Continue to observe the flow of your breath and experience this state of peaceful observation,
Quiet comfort and ease.
Copyright © 2013 Mooji Media Ltd.
All Rights Reserved.
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