During this mindfulness training we'll be using an MIDL technique of observing the experience of past,
Present and future during seated meditation.
If you just start out by taking your meditation posture.
Now closing your eyes over lightly.
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allow the change within the sound to hold your attention.
And slowly bringing your awareness into your body.
Becoming aware of what it feels like just to be here.
What it feels like just to sit here.
Becoming aware of the experience of warmth,
Of coolness within your body,
Holding them gently in mind.
Starting to become aware of the pressure of your body as it rests on the chair or on the floor,
Grounded.
The experience of your whole body just sitting here.
Now bring your hands together.
Placing one gently in the other.
Becoming aware of the touch of your hands.
Starting to notice the experience of warmth,
Of coolness,
Of pressure.
Start to notice that by holding the touch of your hands in mind continuously.
Your attention is held present.
Right here.
Right now.
No past.
No future.
Just here.
Right now.
Notice how simple being here is.
Just sensations within your body.
Just the experience of the touch of your hands.
Just sounds.
Just thoughts.
Notice how they all flow,
They all come and they go.
Just being very present.
Notice how simple it is just to be.
In this presence,
Simplicity.
You have no problems.
Everything is okay.
And every feeling comes from dice,
Just from the addition and subtraction of mask.
Now we're going to observe what past and future feel like.
Start off by being very present.
Very present within your body,
Within your touch.
Notice the simplicity,
The beauty of right now.
Now bring to mind a pleasant memory from the past.
Bring that memory gently in mind.
Notice that as you do this,
The feeling in your body starts to change.
A pleasant feeling unpacks from that memory.
Also notice that when you hold this memory of the past in mind,
Right now becomes more complex.
Now,
Notice that as you do this,
The feeling in your body starts to change.
Now bring your awareness back to the touch of your hands.
Notice the simplicity of just being present,
Just here,
Right now.
Keeping in mind the pressure,
The warmth,
The coolness.
Now,
Notice that as you do this,
The feeling in your body starts to change.
In this presence,
Simplicity,
You have no problems.
There are just sensations within your body.
Thoughts and sounds.
Just coming and going.
Everything is okay.
You're doing everything right here.
Now I'd like you to bring to mind an unpleasant memory from the past.
Holding that memory gently in mind.
Notice as you do this the feeling in your body starts to change.
An unpleasantness starts to unpack from that memory.
Notice how the heaviness of the past starts to overwhelm the beauty of the present.
The beauty of the present,
Its simplicity starts to fade.
Be aware of the sensations that arise within your body.
Use your holding this unpleasant memory in mind.
Notice how complicated right now has become.
Now bring your awareness back to the touch of your hands.
The pressure,
The coolness,
The warmth.
Notice how the experience of the touch of your hands hold you present.
Look now.
Notice the simplicity of just being present.
No past,
No future,
Just here.
Notice how simple being here is.
Notice how simple being here is.
Just sensations within your body.
The sensations of touch.
Just sounds.
Just thoughts.
They all flow,
They all come and they go.
Just sounds.
Being very present.
Notice how simple it is just to be.
Just sounds.
In this presence,
Simplicity.
You have no problems.
Being is okay.
Just sounds.
Now I would like you to bring to mind a thought of the future.
Just sounds.
Notice that as you do this,
The feeling of right now starts to change.
Just sounds.
Just sounds.
Notice that when your attention turns towards the future,
The simplicity of right now goes away.
A feeling of heaviness starts to take its place.
Just sounds.
Just sounds.
Notice how complicated right now has become.
Just sounds.
Just sounds.
Now gently coming back to the touch of your hands.
The warmth,
The coolness,
The pressure.
Just sounds.
Notice how the experience of the touch of your hands hold you present,
Right here,
Right now.
Just sounds.
Notice the simplicity of just being present.
Just sounds.
Just sounds.
No past,
No future,
Just here.
Just sounds.
Nothing to do,
Nowhere to go.
No one to be.
Just sounds.
Notice the beauty of this presence.
Just this,
Now.
Just sounds.
Just sounds.
Now bring your awareness back into your body,
Back into the experience of heaviness of touch.
Start to be aware of sounds around you,
Allowing those sounds to come into you.
Just sounds.
And when you're ready,
You can gently open your eyes.
Just being here,
Right now.
Notice the simplicity of just sitting in the room.
Just sounds.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
