During this mindfulness training,
We will be developing the skill of continuing meditation while changing physical postures.
Start your meditation in a standing position next to your place for seated meditation.
Now close your eyes over lightly and start to be aware of your whole body just standing there.
Lacing your feet shoulder width apart.
Feeling your feet pushing flat against the ground.
Soften relax at your knees.
Slowly bending at your hips stretching your spine.
Tuck your chin under lightly.
Stretch the crown of your head towards the sky.
Allow your head to sit balanced on your neck.
Now gently place your hands one on the other and just below your belly button.
Becoming sensitive to the feeling of heaviness throughout your body.
Start to adjust your balance until you feel your whole body is fully balanced.
Not falling forward or back.
Not falling left or right.
Your legs feel like springs.
In balance your whole body will feel totally relaxed.
Take a few gentle breaths and allow your body to relax.
As you start to relax you may notice a feeling of heaviness within your body.
With a few gentle breaths relax into a feeling of heaviness.
Can you feel it in your legs?
Can you feel the pressing of your feet on the ground?
Your whole body just standing here.
Relax.
Now relax your chest and belly and start to be aware of the movement,
The breathing within your body.
Notice that as your breath comes in it fills your chest expanding outwards From the base of your ribs to the top of your chest Each time the breath comes in allow it to lift you up Also notice that as your breath goes out your body relaxes Fully relax into the balance of your body with each out breath Becoming more aware with each in breath and calming with each out breath Notice that as your breath goes out your body relaxes Now I'd like you to slowly open your eyes.
Be aware of what it feels like to see.
And just standing here.
Soon we'll see it for seated meditation.
Can you notice the desire to sit down arise within your mind?
Notice how that desire pulls you towards it.
Notice if you feel that desire within your body.
Feel that desire within your mind.
Now I'd like you to follow the desire to sit.
Moving your body slowly down mindfully towards your sitting posture.
Mindfully with full awareness.
Full comprehension.
Notice how the sensations within your body change.
How the feeling of heaviness changes throughout your body.
With full awareness start to adjust and arrange your sitting posture.
Mindfully adjusting your legs.
Your hips.
Stretching and relaxing your spine.
Tucking your chin under slightly.
Start to play with the balance of your head on your neck.
Hands resting in your lap.
Feeling the balance of your whole body.
Playing with that balance.
Now close your eyes over lightly.
And start to be aware of what it feels like just to be here.
Now close your eyes over lightly.
Becoming aware of any sounds around you.
Allowing the change,
The flow within the sound to hold your attention.
Allowing the change,
The flow within the sound to hold your attention.
Now slowly bringing awareness into your body.
Aware of any warmth or coolness within your body.
Keeping them gently in mind.
Also becoming aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor.
Aware of your whole body just sitting here.
And the pressure of your body just sitting here.
And the pressure of your body just sitting here.
Relaxing your chest and belly,
Start to be aware of the flow of breath within your body.
The gentle movement of the breathing.
Feeling the movement of the breath as it comes in.
And as it goes out again.
Notice how awareness stays with the flow of the breath.
How it naturally knows the sensations within the breathing.
Soften and relax your awareness into that flow.
Relaxing your body.
Relaxing your body.
Becoming very present within your body as it breathes.
Relaxing your body.
Relaxing your body.
To help train your attention you can use a simple label.
As the breath comes in just silently say,
In.
As the breath goes out,
Silently say,
Out.
Relaxing your awareness into that flow of breath.
Relaxing your awareness into that flow of breath.
Start to notice the different sensations within the breathing.
Noticing that as the breath comes in through the tip of your nose,
You may feel coolness there.
As it goes out you may feel warmth.
Or maybe you feel more clearly the flow of breath within your body.
Relaxing your awareness into that flow of breath.
Gently relaxing and calming your effort.
Your effort to be aware of the breath.
Relaxing your awareness into that flow of breath.
Now gently bringing your awareness back into your body.
Open up to any sounds around you and allowing these sounds to come into you.
And when you're ready you can gently open your eyes.
Now soon we're going to stand up again.
Become aware of the intention to stand.
Can you feel it in your body?
Can you feel it in your mind?
Now follow the desire to stand.
Aware of the change of sensations within your body,
The change of heaviness.
Now close your eyes over lightly.
Feet shoulder width apart.
Becoming aware of your feet pushing flat against the ground.
Soften and relax at your knees.
Slowly bending at your hips.
And stretching your spine.
Allow your head to sit balanced on your neck.
Now gently place your hands,
One on the other,
Just below your belly button.
Take a few gentle breaths and allow your body to relax.
As you start to relax you may notice a feeling of heaviness within your body.
Becoming very sensitive to the feeling of heaviness throughout your body.
Playing at youraning ball you Now I'd like you to slowly open your eyes.
Be aware of what it feels like to see.
Just standing here.
Then bring this mindfulness of your body into your day.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
Goodbye
