meditation_0.wav|Let's begin today's practice. So find your seat. Sit with your back upright, but comfortable. And with your eyes open, take a few deep breaths. In through the nose and out through the mouth. On the next out breath, close your eyes. Today, notice what mood you are in. Notice what emotions or feelings you're bringing today to this practice. Maybe you are anxious, irritated, impatient, tired,|1
meditation_1.wav|Or maybe you're happy, relaxed, motivated, confident. Just sit with whatever emotion or mood you're sensing at this moment. See where you can notice this mood or feelings. Is it in your face, your stomach, your chest? Where do you actually feel these feelings? Where do you sense this mood? And now bring your attention to your visual field. Even with your eyes closed, your visual sense is still active.|1
meditation_2.wav|Again, we're not changing the breath, we're not concentrating on the breath or fabricating any sensations. We're sitting and observing with an open awareness. The practice here is effortless. Relax your attention over the breath and the sensations of the breath you notice. And while noticing the thoughts, feelings, and sensations that come and go through the mind without any judgment. And whatever you notice, notice it.|1
meditation_3.wav|Simply notice it without judgment and without following it with more thinking. Meditation shouldn't be prescriptive. What you're experiencing in this practice will be completely different from another person in their practice listening to this same guided meditation. And when you become lost in thought, gently return your attention back to the breath with an open awareness. Don't expect, don't reject, just be.|1
meditation_4.wav|Notice each of the stages of a complete breath, from the inhale, to the rising feeling, to the pause in between breaths, to the exhale and falling sensation. And again, we're not changing the breath or trying to fabricate any sensations or feelings. We're just sitting with an open awareness as we gently place our attention on the breath. And if you begin to notice you've become lost in thought, simply return your attention back to the breath.|1
meditation_5.wav|Without any judgment and without following anything we notice with thinking, watch the feelings, sensations, and breaths that pass through the mind as you anchor your attention over the breath. If you notice the mind has wandered, notice that too as an object of consciousness. Just like the breath, and watch as the thought dissipates. As the thought dissipates once you notice it, gently return your attention to the breath.|1
meditation_6.wav|And as you watch the breath, allow yourself to sink into this awareness of the breath just a little bit more. See if you can let go of any effort. Let go of any expectations. And just allow yourself to sink into this awareness. sink into watching of the breath. And as you watch the breath, remember to maintain an open awareness. Using the breath as an anchor, we observe all other objects that come and go while we watch the breath.|1
meditation_7.wav|And as you maintain this open awareness over the breath, notice any thoughts that enter the mind. Again, thoughts are also objects of consciousness, just like feelings and sensations. They too can be things that you notice with your awareness, coming and going, as you gently anchor your attention over the breath. And if it makes it easier, when a thought attempts to intrude and distract you, simply label or note that as thinking and gently return to the breath.|1
meditation_8.wav|And as we anchor our attention to the breath, if there are distractions or thoughts that make it more difficult to leave our attention here, use it as an opportunity to become more aware of the mind. More aware of what forces and feelings are causing this distraction. We can use this distraction to observe and recognize what our minds do when it is faced with something that is seemingly urgent or more entertaining.|1
meditation_9.wav|Even if we think the practice isn't working, we can still learn from simply looking at what's going on in our minds. So if you're being pulled by a distraction today or even if you're not, think back to a meditation session when you were and look at how that distraction is making you or made you feel. Where do you physically feel that distraction most? Is it in your stomach or chest? Your head?|1
meditation_10.wav|Your throat? And even if you can't find it, see if you can notice what happens to the distraction as you do this. See if you can sit back and watch the distraction without placing any judgment on it. And now return to the breath. And whenever you notice the mind has wandered, gently return your attention back to the breath. Again, maintain an open awareness over the breath. And when you become distracted, notice what type of thought took your attention away from the breath.|1