And during this meditation you'll develop mindfulness by being aware of different experiences within your body and observing whenever your attention moves away from them.
If you just start out by taking your meditation posture either seated or lying down and allowing your eyes to gently close over,
Allowing them to relax aware of any sounds around you,
Simply allowing the flow,
The change within the sound to hold your attention.
Now take a few slow gentle breaths to allow yourself to relax.
Feeling that relaxation coming into your body.
As you relax,
Notice how your body feels heavier.
With slow gentle breaths,
Soften relax into that feeling of heaviness.
Now for your first training in mindfulness,
Keep that feeling of relaxation of heaviness of your body within your mind and see if you can notice any time your attention wanders away from it.
Now for your second training in mindfulness,
Keep that feeling of heaviness of your body within your mind and see if you can notice any time your attention wanders away from it.
Has your attention wandered?
Maybe it has wandered to a thought,
To a memory,
To a sound.
If it has,
That's okay.
Simply acknowledge it and gently bring your awareness back to your body,
To what it feels like just to be here.
Now for your third training in mindfulness,
Keep that feeling of heaviness of your body within your mind and see if you can notice any time your attention wanders away from it.
Now bringing your awareness back into your body,
Becoming aware of any feeling of warmth or coolness within your body,
Just keeping them gently within your mind.
For your second training in mindfulness,
Keep the feeling of warmth or coolness within your body gently within your mind and see if you can notice any time your attention wanders away from them.
Now for your third training in mindfulness,
Keep that feeling of warmth or coolness within your body.
Now for your fourth training in mindfulness,
Keep that feeling of warmth or coolness within your body.
Has your attention wandered?
Where has it wandered to?
Acknowledge it and gently bring your awareness back into your body,
Softening relaxing awareness into your body with some gentle slow breaths,
Relaxing into the feeling of heaviness,
Into the feeling of warmth or coolness,
Becoming very present within your body.
As you relax more deeply,
Start to be aware of the place where your body touches the chair or the floor,
Aware of that feeling of touch.
Noticing any experience of pressure,
Of hardness or softness.
For your third training in mindfulness,
Keep the experience of your body touching the chair or the floor within your mind and see if you can notice any time your attention wanders away from it.
Now for your fourth training in mindfulness,
Keep the experience of your body touching the chair or the floor within your mind and see if you can notice any time your attention wanders away from it.
As your attention wandered,
Where has it wandered to?
Simply acknowledge it and gently bring your awareness back to the place where your body touches the chair or the floor,
Softening relaxing into it with some slow gentle breaths,
Relaxing into the feeling of pressure,
The touch of your body,
Becoming very present just here.
Now for your fifth training in mindfulness,
Keep the experience of your body touching the chair or the floor within your mind and see if you can notice any time your attention wanders away from it.
Now bringing awareness back into your body,
Becoming very present within your body.
Now place one hand in the other resting in your lap,
Thumbs lightly touching and bring your awareness to the touch of your thumbs to just one point.
Notice the experience of that touch,
Maybe you can feel warmth or coolness,
Maybe pressure.
For your fourth training in mindfulness,
Simply keep the experience of your hands touching within your mind and see if you can notice any time your attention wanders away from it.
Now for your fifth training in mindfulness,
Keep the experience of that touch,
As your attention wanders away from it.
As your attention wanders,
If it has that's okay,
It's simply the nature of the mind.
Simply acknowledge it and gently bring your awareness back to the touch of your thumbs.
Relaxing into this touch with some gentle softening breaths.
Relaxing into this touch with some gentle softening breaths.
Relaxing into this touch with some gentle softening breaths.
Now coming back into your body,
Begin to widen your awareness throughout the whole of your body.
Softening relaxing your body into the chair or the floor with some gentle breaths.
Allowing the chair or the floor to take the full weight of your body,
Giving up all effort within your body.
For your fifth mindfulness training,
I'd like you to keep the experience of your whole body in mind and see if you can notice any time your attention wanders away from it.
Relaxing into this touch with some gentle softening breaths.
Relaxing into this touch with some gentle softening breaths.
Has your attention wandered?
If it has,
That's okay,
It's simply the nature of the mind.
Simply acknowledge it and gently soften relaxed awareness back into your body.
Now coming very present within your body.
Present in the feeling of warmth or coolness.
Present in the feeling of heaviness.
Present in the feeling of your body as it rests on the chair or the floor.
Just here.
Just now.
Just now.
Just now.
Just now.
Just now.
Just now.
Just now.
Now bringing awareness back into your body.
Becoming very present within your body again.
Opening your awareness to any sounds around you and allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
