During this mindfulness training,
We'll develop the fourth MIDL softening doorway of relaxing the eyelids and eyes.
This softening door disengages the habitual mind from all mental activity and disentangles awareness from the six senses.
If you are currently experiencing any anxiety,
Please only do this mindfulness training under a trained professional.
Now start out by taking a meditation posture.
Start to become aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Now bringing awareness into your body.
Becoming aware of what it feels like just to sit here.
Becoming aware of any warmth or coolness within your body.
Putting them gently in mind.
Your whole body just sitting here.
Feeling very relaxed.
Now gently bringing awareness to the area of your forehead.
Being aware of any tension you can feel there.
With a slow gentle breath out through your nose allow,
Allow your forehead to relax.
Feeling the relaxation coming to your forehead.
Now gently bring the awareness to the area of your eyes.
Starting to notice any tension that you can feel there.
With a slow gentle breath out through your nose allow,
Allowing your eyes to relax.
Now allow them to open slightly and relax them.
Soften your eyelids.
Allowing them to open.
Allow them to droop.
Allow them to open.
Allow them to relax,
To droop.
Open.
Relax,
Drooping.
Slightly open.
Mat태 up revival deepening eyelashes,
And sheltering Witches from various experiences.
Relax Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Where can you experience your breathing?
Just relax and observe your breathing.
Is it in your chest or in your belly?
Without changing your breathing,
Just observe how deeply your breathing goes.
Now bringing awareness into your whole body.
The experience of warmth,
Of coolness,
Of touch.
Your whole body just sitting here.
Now I'd like you to bring a memory to mind.
A memory of an unpleasant experience from your past.
Holding that memory gently in mind,
Notice any changes in the experience of your body.
Maybe you feel a tightening around the base of your throat.
In the top of your chest or in your stomach.
Know that these feelings can't hurt you in any way.
They're just a reflection of your mind within your body.
Mindfully observe any changes within your body.
Changes within your breathing.
Changes within your state of mind.
Now bringing awareness into your body.
Just sitting here.
Present.
And safe.
Now we're going to practice the amideal softening skill of relaxing the eyelids to calm habitual reactivity within the mind.
And gently bring your awareness to the area of your eyelids.
And relax them,
Allowing your eyelids to droop down to become heavy.
Now allow them to open slightly.
And relax them.
Soften your eyelids.
Allowing them to open.
Allow them to droop.
Allow them to open.
Allow them to relax,
To droop.
Open.
Relax.
Drooping.
Slightly open.
Eyelids soften.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Now I'd like you to observe your mind.
How do you feel mentally?
Is there any change within your mind with the softening of the eyelids?
Is there any change within your mind with the softening of the eyelids?
Is there any change within your mind with the softening of the eyelids?
Now bringing your awareness back into your body.
Now becoming aware of what it feels like just to sit here.
Now becoming aware of what it feels like just to sit here.
And opening up to any sounds around you,
Allowing those sounds to come into you.
And opening up to any sounds around you,
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.
And goodbye.
