Hello,
My name is Stephen Proctor.
In this guided mindfulness meditation,
Be using the M.
I.
D.
L.
Technique of calming the whole breath.
If you just start out by taking a meditation posture,
Now close your eyes over lightly and start to be aware of what it feels like just to be here.
Now relax your chest and your belly,
Allow your breathing to happen naturally.
Now gently start to widen your awareness throughout your body.
Notice the feeling of the in-breath and the out-breath can be felt throughout.
Notice it moving in your shoulders and upper back.
In your arms,
Hips and legs.
As the breath comes in,
There is an expanding feeling throughout your body.
As the breath goes out,
You may feel your body contract back towards your heart center.
Be aware of the full length of the in-breath throughout your body.
Be aware of the full feeling of expanding.
Notice after each expanding in-breath,
There is a falling,
Contracting feeling within your body on the out-breath.
Keep your mind aligned with this expanding,
Contracting feeling.
Allow your awareness to expand outward into the room around you.
Notice how as your breath goes out,
Your body deflates,
Contracts.
Allow your awareness to sink inwards,
Inwards towards your heart center with that out-breath.
Start to be open to any sounds,
Thoughts or sensations within your body.
Breath comes in,
Body expands outwards.
Open to all experience,
Allow everything to be.
Breath comes in,
Expand,
Open.
Breath goes out,
Contract,
Soften.
Allow everything to be,
Just as it is.
Open,
Soften.
Open,
Soften.
Now,
I'd like you to calm the whole breath throughout your body.
Allow this expanding,
Contracting breath to happen naturally,
Not controlling it in any way.
As your breath goes out,
Your body contracts,
Slightly exaggerate the end of the out-breath.
Allow the rest of the breath to happen naturally.
This can be likened to the feeling of pushing a swing at the end of the out-breath.
Make the out-breath slightly longer.
As you're focusing on calming the end of your out-breath,
Follow that contracting,
Allow Breath comes in,
Breath goes out,
Relax.
Breath comes in,
Breath goes out,
Relax even deeper.
Sinking deeper.
Sinking deeper.
Letting the contraction to draw you deeper into stillness and peace.
Letting the breath to happen naturally,
Slightly lengthen the contraction,
The out-breath.
Allow yourself to mentally fall,
Mentally sink on that out-breath.
Notice how each out-breath draws you deeper.
Notice how the out-breath draws you deeper into concentration,
Deeper into your heart's center.
Notice how each out-breath,
Following that contraction,
Calms your mind,
Calms your body.
Now sitting at the end of the out-breath,
Follow it as it takes you within.
Draws you deeper and deeper into your heart's center.
As you follow the contraction within,
Feel the boundaries of the world dissolve.
Notice just the expansion and the falling of the contraction and your awareness of it.
Allow any tension in your breathing to relax.
Allow the movement of the expansion and the contraction become long,
Smooth and clear.
Deeper into your heart's center.
More intimate with your heart's center.
Feel calm,
Peace.
Now bring your awareness back into the feeling of your body.
The feeling of just being here.
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 goodbye.
