During this mindfulness training,
We'll develop the fifth MIDL softening door of relaxing the frontal lobes of the brain.
We do this by combining all five softening doors as one.
The five softening doors when brought together,
Temporarily close down the functions of the intellectual mind,
Allowing the MIDL meditator to decondition painful emotional charge from memories.
You are currently experiencing anxiety.
Please only do this mindfulness training with supervision from a trained professional.
Start out by taking your meditation posture and 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.
Allowing the change within the sound to hold your attention.
Allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Being aware of what it feels like just to sit here.
Aware of any warmth or coolness within your body,
Holding them gently in mind.
Now slowly bringing your awareness into your body.
Becoming aware of the touch of your hands and the pressure of your body as it rests on the chair or on the floor.
Your whole body just sitting here.
Becoming aware of the touch of your hands and the pressure of your body as it rests on the chair or on the floor.
Now we're going to calm our mind further.
To do this we're going to take some slow gentle breaths in our belly.
Bring awareness to the area just below your belly button.
And slowly pushing your lower abdominal muscles outwards away from your body.
Draw the breath in.
And slowly lower them back again relaxing as the breath goes out.
Slowly pushing your lower abdominal muscles outwards away from your body.
Breath draws in.
And lowering them back again relaxing with the out breath.
Slowly in belly goes out.
Slowly out you relax.
Slowly in,
Slowly out relax.
Slowly in,
Slowly out relax.
Now allowing your breathing to happen naturally.
Feeling the gentle movement of the breath as it flows within your body.
Allowing yourself to relax with each out breath.
To relax deeply.
Enjoy the rest of the 10 minutes.
Now,
Bringing your awareness back into your body.
Present,
Just sitting here.
And to calm your mind even further,
Slowly lengthen the breath out through your nose.
Now taking a gentle breath in,
Letting a slow breath out through your nose.
Relax any mental effort that you feel.
Slowly in,
Slowly out through your nose.
Mentally relax.
Slowly in,
Slowly out through your nose relaxing deeper,
Giving up all effort.
Slowly in.
Now with the next gentle breath out,
I'd like you to relax your eyelids.
Allow them to droop.
Slowly breathing in.
And slowly out through your nose,
Allow your eyelids to droop,
To become heavy.
Allow them to open slightly.
With the next slow breath out,
Relax your eyelids,
Drooping.
Allow them to open slightly.
Relax and soften your eyelids.
Allow them to open.
Relax your eyelids,
Drooping,
Heavy.
Relax and soften your eyelids.
Relax and soften your eyelids.
Now to calm your mind completely,
We're going to relax the frontal lobes of your brain.
Bring awareness to the center of your forehead,
To the area between your eyes.
Taking a slow breath in,
And with a slow breath out through your nose,
Allow this area to relax.
Slowly breathing in through your nose,
Picture of being drawn in between your eyes.
Getting a slow breath out,
Allowing yourself to relax mentally,
Sinking.
Moving into the frontal lobes of your brain,
Sinking deeper.
As you slowly breathe in,
Feel the breath being drawn into your head.
With a slow breath out through your nose,
Feel the frontal lobes of your brain deflate,
Relax.
Breath comes in,
Frontal lobes fill.
Breath goes out,
Deflate,
Relax.
Breath comes in,
Fill.
Breath goes out,
Relax.
Breath goes out,
Relax.
Breath goes out,
Relax.
Now we're going to combine our softening skills together and apply it to a memory.
Bringing your awareness back into your body.
And just noticing what it feels like just to sit here.
Aware of any warmth of coolness.
The touch of your hands.
The pressure of your body as it rests on the chair on the floor.
Present.
Save.
Now I'd like you to bring a memory to mind,
A memory of an unpleasant experience from the past.
Of something unpleasant you may have experienced within your life.
Hold that memory gently in mind.
When you hold your attention on this memory,
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 stomach.
Know that these feelings can't hurt you in any way.
They're just reflections of your mind within your body.
You may also notice an experience of unpleasantness,
A sense of unease.
It's just a danger signal produced by your mind.
Mindfully observe changes within your body,
Changes within your breathing,
Changes within your state of mind.
Now combining all your softening skills is one.
Feeling the natural flow of breath within your body.
Add in your awareness to your whole body and feel it breathe.
Notice that as your breath comes in your body feels naturally expanding outwards.
Notice that as your breath goes out your body naturally deflates,
Relaxing inwards.
Allow yourself to drop with each out breath.
Feeling all effort every time the breath goes out.
Breath comes in,
Your body feels lifting you up.
And as your breath goes out gradually lengthen the breath through your nose,
Lengthening your breath.
With each slow out breath through your nose,
Allowing your eyelids to droop,
Your frontal lobes to relax,
Relaxing with that out breath.
Breath comes in,
Your body feels.
As your breath goes out eyelids droop,
Frontal lobes relax,
Sinking deeper.
In slowly out eyelids heavy,
Lobes relax,
Deeper.
Come.
Breath comes in,
Your body feels.
As your breath goes out,
Your body feels.
Breath comes in,
Your body feels.
As your breath goes out,
Your body feels.
Breath comes in,
Your body feels.
As your breath goes out,
Your body feels.
Breath comes in,
Your body feels.
Now slowly bringing your awareness back into your body.
Becoming aware of what it feels like just to sit here.
Becoming aware of any sounds around you and just 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.
Goodbye.
