And during this mindfulness training we will develop the skill of calming our mental activity through abandoning.
If you just 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.
Again,
Sounds around you.
Sowing the change within the sound to hold your attention.
Sowing the change within the sound to hold your attention.
Slowly bringing your 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.
Holding them gently in mind.
Becoming aware of any warmth or coolness within your body.
Now use your breathing to help calm yourself.
Taking slow and gentle softening breaths.
Making each out-breath long and thin.
Softening,
Relaxing into your body.
Becoming very present.
Now use your breathing to help calm yourself.
Now allow your breathing to happen naturally.
Don't control it in any way.
Become aware of the gentle movement of this breathing within your body.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Allow your awareness to sink within your body around the area of the center of your chest.
Allow your awareness to sink within your body around the area of the center of your chest.
Allowing your awareness to sit within,
Relaxed in this place.
Don't mentally do anything.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Just noticing that as your breath comes in,
Your body feels expanding outwards.
And as your breath goes out,
Your body deflates relaxing inwards.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Anytime that you find that you mentally engage,
That you have the desire to do anything at all,
Relax that doing.
Soften that doing.
Just be with what is.
Now use your breathing to help calm yourself.
Is there any thinking present?
If there is,
Just relax that effort behind that thinking.
Allowing it to float away.
Now use your breathing to help calm yourself.
Keep observing and relaxing any desire to do.
Any desire to act.
And allow yourself to mentally sink deeper and deeper,
Deeper into not doing.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
If you find yourself drawn towards thinking,
Relax into the desire to think.
If you get drawn into a sound,
Soften,
Relax into the desire to hear.
Now use your breathing to help calm yourself.
Allow my voice to fade into the background.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Allow yourself to soften deeper into your body.
To become very present.
Present within the center of your body.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Notice any effort you are making within your body.
Allowing the floor or the chair to take the full weight of your body.
Now use your breathing to help calm yourself.
Allowing your shoulders to drop.
Allowing your chest and belly to release.
Allowing your breathing to flow naturally within your body.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Notice any mental tension,
The desire to do.
And relax that desire.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Now use your breathing to help calm yourself.
Not doing anything.
Not engaging anything at all.
Not engaging anything at all.
Allowing yourself both mentally and physically to sink and relax.
To be still.
To be still.
To be still.
To be still.
Notice any thinking within your mind.
Relax the effort to think.
Allow it to drift,
To float away.
Relax the effort to think.
To be still.
To be still.
Notice any mental activity at all.
Any doing.
Soften,
Relax and just be.
Relax.
To be still.
To be still.
To be still.
To be still.
To be still.
Now gently move your awareness in between your eyes.
Notice that point.
Notice any mental tightness or tension you feel there.
Notice any mental tightness or tension you feel there.
Allow it to relax.
Allow your awareness to sink within that point.
To be still.
To be still.
To be still.
To be still.
To be still.
To be still.
To be still.
Notice its beauty,
Its simplicity.
To be still.
To be still.
To be still.
To be still.
Continue to not do.
Abandoning all effort.
Calming all effort.
To be still.
To be still.
To be still.
Calming.
Calm.
Calming.
Calming.
To be still.
To be still.
To be still.
To be still.
Calm.
Calm.
To be still.
To be still.
Still.
To be still.
Calm.
To be still.
To be still.
To be still.
To be still.
To be still.
To be still.
Becoming aware of the touch of your body on the chair or the floor.
Becoming aware of your whole body just sitting here.
Becoming aware of your whole body just sitting here.
Experience the heaviness within your body.
Starting to become aware of any sounds around you.
And 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.
