Instructions for Complete Meditation 19 minutes

Finding your meditation posture is the first step in this meditation.

Stylish and practical.

calm and aware

Sitting here, you can see your own body.

Taking note of the weight and movement, as well as the sensations of contact

Allowing your focus to be drawn to your physical body

It's as if I'm feeling it from within

Then there's the relaxing.

Instructions for Complete Meditation 19 minutes

What is true for you here is what is here.

Currently,

Allow your focus to drift back to your breathing.

Your breath serves as a solid foundation.

It's your focus, and it's where you can always return.

As a result, notice how your breath rises and falls gently.

In your abdomen or chest, or at your nostrils, in and out sensations

As a result, we experience one breath after the other.

Observantly

In this present moment, how does one breath feel?

We can now pay attention to a wide range of other things as well.

When they start to take over or become noticeable

You may notice sounds from the outside when they become more prominent than the breath itself.

Both inside and outside your house

Sounds may draw your attention away from the sound so that you may listen to it.

Listen to the sound as you let go of your breath.

Return your focus to the breath when it no longer captures your attention.

If a powerful physical sensation takes your attention away from the breath, let it go.

There's no need to be conscious of your breathing or sensations in your body.

Go with the flow.

Allow your body to experience the sensations it is experiencing.

It is palpable.

It's apparent.

It is worth noting.

Is it increasing or decreasing in size?

Expand

Boost, cut

Is there a change in it?

When you've had enough of it and can't think of anything else to do,

Return to your original breathing pattern.

Breathing's simplicity

You can get it at any time.

If a strong and obvious feeling arises while you're seated,

You can concentrate on it.

So, let go of the breath or whatever else you were concentrating on and give attention to that emotion.

Feel it in your body, in particular.

Examine how this emotion affects you physically.

You may feel your stomach cramp or tighten.

Perhaps your chest vibrates or feels tense.

Perhaps your throat is sore, or perhaps your face is hot.

When we're experiencing an emotion, we should be aware of a variety of feelings in our bodies.

That feeling has a name.

Irritation, Sadness, and Fear

Whatever it is, label it and feel what's going on in your body when the emotion loses its grip on you, something else draws your attention, or it stops.

You can either return to your breathing or move to the new object that has caught your attention, such as a new body sensation or sound.

Simply return to your base of operations.

To your mooring

Now, if your thoughts are becoming evident,

There's nothing to do if your ideas are just floating about in the background.

All you have to do now is focus on your breath.

You may discover that you're lost in thought, in which case you can use the words "thinking" or "wandering," and then return your focus to your breath.

However, if a thought is repeated, you might start labeling the thoughts.

Worrying

Remembering, Planning

They may vanish in the process of identifying them, or they may linger if the idea continues.

Check in with your body on a regular basis to see if there are any body sensations to notice. Allow yourself to be curious about the thoughts that arise.

Arriving and departing

Always return to the breath if it feels too much.

As you practice, keep this in mind.

Your anchor is your breath.

And regardless of what's going on in your head,

You can always find that location to return to, whether it's sounds or body sensations, emotions or ideas.

You may also have seen

If you have a mental attitude or mood, such as restlessness or tiredness, or just a general emotion, such as sadness,

You can pay attention to these mental states if they color your experience. So let's sit together in silence now.

Remember to concentrate your attention primarily on your breathing.

Then, if a sound or a physical sensation, an emotion, a thought, or an obvious mental state or mood become dominant, let go of the breathing.

Take note of whatever is going on.

When it comes to a halt or loses your interest

Return to your breathing.

And don't forget to unwind and have fun, as well as to be curious.

You're investigating your own thoughts.

So, with curiosity and openness, we'll give it a shot for a while [silent]

It's not an issue if you become lost in contemplation; simply relax.

Take note of how you're thinking.

Please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please

It's possible that you'll find yourself moving from one thing to the next.

There's a sound, a sensation in your body, an idea, and an emotion, and then you're back to your breath.

Allow your experience to flow naturally.

As we unwind and watch our lives unfold in front of us with bated breath [silent]

So take note of your body once more.

Awareness of the Here and Now

Weight gain

stance and form

Then, just for yourself, invite some kindness in.

Wishing oneself well and appreciating yourself to the fullest extent possible

May I be content, calm, and relaxed.

May I be kept safe and free of harm.

May I have a long and happy life.

Be at ease with me.

May we all live in peace and joy.

Furthermore, it is safe and secure.

Strong and healthy.

relaxing

[ringing of the bell]