Hello,
My name is Stephen Proctor.
In this guided meditation we will be setting up conditions to observe our attention move.
If you just start out by taking a meditation posture,
Either seated or lying down,
Lightly hold one hand in the other and rest them in your mouth.
Close your eyes over lightly,
Relax your jaw and place your tongue behind your two top teeth.
Now gently take a deep breath in and as you're breathing out just allow Start off by being aware of the feeling of your body sitting or lying down.
Start to notice that throughout your body there's an experience of heaviness.
Hold this experience of heaviness in mind continuously and notice every time your attention wanders away from it.
Now allow your awareness to sink down to the place where your body touches the chair or the floor.
Hold your attention on that experience of touch.
Keep that feeling of touching in mind continuously and notice every time your attention wanders away from it.
As your attention wanders to a thought,
To a sound,
To a sensation in your body,
Just acknowledge it and bring your attention back into your body,
Into the feeling of touch.
Now gently widen your awareness throughout the whole of your body.
Just feeling the whole of your body just sitting or lying down.
At these points start to be aware of the touch of your hands,
The feeling,
The experience of your hands touching each other.
Holding your awareness,
The experience of the pressure where your hands join,
Where they contact each other.
Hold the touch of your hands very gently in mind,
Relax and see if you can notice where your attention moves to.
See if you can observe it move.
As your attention wandered,
If so acknowledge where it's moved to and then gently bring your attention back to the touch of your hands.
Only keep the hands very gently in mind.
Don't hang on to the hands mentally.
Allow your attention to wander so you can observe it.
Gently keeping the touch in mind,
Relax and observe what happens.
As your attention wandered,
Maybe it's wandered to a thought,
To a fantasy,
To a sound.
Acknowledge where it's wandered,
Bring your awareness back into your body,
The touch of your hands,
Relax and see if you can observe your attention move.
As your attention wandered,
Where is it wandered to?
Now immerse your awareness back into your body,
Feeling the whole of your body just sitting or lying down.
Being aware of the heaviness and the touch.
Relax your chest and your belly,
Allow your breathing to move freely.
Not focusing on closely in on the breath,
Be aware of the full movement of the breath within your body.
Now use your breathing and the awareness of your body as an anchor point.
From which to observe your attention move.
Gently be aware of your breathing of your body,
Relax and see what happens.
As your attention moved,
Where is it moved to?
Acknowledge it and bring your awareness back into your body.
Awareness of the sitting,
Laying down,
Of the movement of the breath within your body.
Now relax and see what happens.
Have you wandered off to a thought,
To a sound?
Acknowledge it.
Now ground your awareness within your body.
Heaviness,
Touch,
Start to be aware of any sounds around you,
Allow the sounds to come to you.
Now when you are ready,
You can gently open your eyes,
Be aware of seeing,
Be aware of being in the room.
Take care of yourself.
Goodbye.
