[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.04,0:00:07.67,Default,,0000,0000,0000,,This is a 15 minute guided meditation to deepen your mindfulness of the body.
Dialogue: 0,0:00:08.86,0:00:13.69,Default,,0000,0000,0000,,It can be practiced lying down on the floor or on your bed,
Dialogue: 0,0:00:13.69,0:00:18.52,Default,,0000,0000,0000,,seated at work, or even on public transportation or in a car.
Dialogue: 0,0:00:19.67,0:00:23.45,Default,,0000,0000,0000,,Adjust your position so you are as comfortable as possible.
Dialogue: 0,0:00:24.11,0:00:26.57,Default,,0000,0000,0000,,Your body settled and relaxed.
Dialogue: 0,0:00:28.51,0:00:30.88,Default,,0000,0000,0000,,Allowing your eyes to close.
Dialogue: 0,0:00:31.90,0:00:38.77,Default,,0000,0000,0000,,And your breath to flow in and out naturally without changing it in any way.
Dialogue: 0,0:00:40.43,0:00:43.61,Default,,0000,0000,0000,,If you're lying on the ground or on a mat.
Dialogue: 0,0:00:44.60,0:00:50.90,Default,,0000,0000,0000,,Allow your arms to rest gently by your side, palms facing up,
Dialogue: 0,0:00:50.90,0:00:57.20,Default,,0000,0000,0000,,allowing your legs to relax, your feet falling naturally outwards.
Dialogue: 0,0:00:58.47,0:01:06.54,Default,,0000,0000,0000,,If you're seated in a chair, make sure your two feet are flat on the ground, your spine elongated,
Dialogue: 0,0:01:06.54,0:01:14.61,Default,,0000,0000,0000,,but relaxed, your shoulders open, your hands resting lightly in your lap.
Dialogue: 0,0:01:18.36,0:01:24.33,Default,,0000,0000,0000,,As you breathe in and out, become aware of the whole body.
Dialogue: 0,0:01:25.88,0:01:32.24,Default,,0000,0000,0000,,Feel all areas of the body that are in contact with the ground or with the chair.
Dialogue: 0,0:01:33.61,0:01:34.61,Default,,0000,0000,0000,,Feet,
Dialogue: 0,0:01:35.52,0:01:36.52,Default,,0000,0000,0000,,calves
Dialogue: 0,0:01:37.80,0:01:38.78,Default,,0000,0000,0000,,thighs,
Dialogue: 0,0:01:39.54,0:01:41.54,Default,,0000,0000,0000,,buttocks,
Dialogue: 0,0:01:41.54,0:01:42.53,Default,,0000,0000,0000,,back,
Dialogue: 0,0:01:42.53,0:01:43.53,Default,,0000,0000,0000,,shoulders.
Dialogue: 0,0:01:45.70,0:01:50.20,Default,,0000,0000,0000,,With each outbreath, feel yourself sinking deeper
Dialogue: 0,0:01:50.20,0:01:54.70,Default,,0000,0000,0000,,and deeper into the contact with the floor or the chair.
Dialogue: 0,0:01:55.91,0:01:58.31,Default,,0000,0000,0000,,Letting go of all tension.
Dialogue: 0,0:01:59.30,0:02:01.70,Default,,0000,0000,0000,,Letting go of any worries.
Dialogue: 0,0:02:02.48,0:02:04.22,Default,,0000,0000,0000,,Not holding on to anything.
Dialogue: 0,0:02:05.50,0:02:09.46,Default,,0000,0000,0000,,Allowing everything to dissolve into the ground.
Dialogue: 0,0:02:12.77,0:02:17.09,Default,,0000,0000,0000,,As you breathe in, feel the abdomen rising.
Dialogue: 0,0:02:18.38,0:02:23.15,Default,,0000,0000,0000,,As you breathe out, feel the abdomen falling.
Dialogue: 0,0:02:25.13,0:02:26.63,Default,,0000,0000,0000,,Abdomen rising.
Dialogue: 0,0:02:28.85,0:02:30.14,Default,,0000,0000,0000,,Abdomen falling.
Dialogue: 0,0:02:31.69,0:02:37.79,Default,,0000,0000,0000,,Continue to notice the rising and falling of that abdomen as the breath comes
Dialogue: 0,0:02:37.80,0:02:43.90,Default,,0000,0000,0000,,and goes like a wave lapping at the shore.
Dialogue: 0,0:02:45.08,0:02:46.08,Default,,0000,0000,0000,,Flowing in.
Dialogue: 0,0:02:48.87,0:02:49.87,Default,,0000,0000,0000,,Flowing out.
Dialogue: 0,0:02:53.92,0:02:59.52,Default,,0000,0000,0000,,Now, as you breathe in, become aware of your two feet.
Dialogue: 0,0:03:02.02,0:03:06.97,Default,,0000,0000,0000,,As you breathe out, allow your two feet to relax.
Dialogue: 0,0:03:09.26,0:03:10.26,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:03:10.88,0:03:13.46,Default,,0000,0000,0000,,Sending love to your feet.
Dialogue: 0,0:03:15.11,0:03:16.11,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:03:17.43,0:03:19.56,Default,,0000,0000,0000,,Smiling to your feet.
Dialogue: 0,0:03:21.29,0:03:25.95,Default,,0000,0000,0000,,As you breathe in and out, see how wonderful it is
Dialogue: 0,0:03:25.96,0:03:30.62,Default,,0000,0000,0000,,to have two feet that allow you to walk,
Dialogue: 0,0:03:31.55,0:03:32.55,Default,,0000,0000,0000,,run,
Dialogue: 0,0:03:33.20,0:03:37.16,Default,,0000,0000,0000,,play sports, dance, drive,
Dialogue: 0,0:03:37.16,0:03:41.12,Default,,0000,0000,0000,,and to do so many other activities throughout the day.
Dialogue: 0,0:03:42.52,0:03:49.60,Default,,0000,0000,0000,,Send gratitude to your two feet for always being there whenever you need them.
Dialogue: 0,0:03:53.22,0:03:54.22,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:03:54.90,0:03:57.45,Default,,0000,0000,0000,,Become aware of the legs.
Dialogue: 0,0:03:59.18,0:04:00.46,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:04:00.65,0:04:04.27,Default,,0000,0000,0000,,Allow all the cells in the legs to relax.
Dialogue: 0,0:04:05.62,0:04:09.10,Default,,0000,0000,0000,,Breathing in, smiling to the legs.
Dialogue: 0,0:04:10.46,0:04:11.46,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:04:12.47,0:04:13.76,Default,,0000,0000,0000,,Sending them love.
Dialogue: 0,0:04:15.11,0:04:22.43,Default,,0000,0000,0000,,Appreciate whatever degree of strength and health is there in the legs.
Dialogue: 0,0:04:26.27,0:04:33.53,Default,,0000,0000,0000,,As you breathe in and out, send the legs your tenderness and care.
Dialogue: 0,0:04:35.39,0:04:41.42,Default,,0000,0000,0000,,Allow them to rest, sinking gently into the floor or the chair.
Dialogue: 0,0:04:42.95,0:04:47.03,Default,,0000,0000,0000,,Release any tension that may be there in the legs.
Dialogue: 0,0:04:53.37,0:04:58.77,Default,,0000,0000,0000,,Breathing in, becoming aware of your two hands.
Dialogue: 0,0:04:59.94,0:05:00.94,Default,,0000,0000,0000,,Breathing out,
Dialogue: 0,0:05:01.65,0:05:03.45,Default,,0000,0000,0000,,completely relaxing
Dialogue: 0,0:05:03.45,0:05:06.09,Default,,0000,0000,0000,,all the muscles in your two hands.
Dialogue: 0,0:05:07.02,0:05:09.84,Default,,0000,0000,0000,,Releasing any tension that may be there.
Dialogue: 0,0:05:12.63,0:05:13.89,Default,,0000,0000,0000,,As you breathe in,
Dialogue: 0,0:05:14.31,0:05:18.93,Default,,0000,0000,0000,,appreciate how wonderful it is to have two hands.
Dialogue: 0,0:05:20.62,0:05:26.53,Default,,0000,0000,0000,,As you breathe out, send the smile of love to your two hands.
Dialogue: 0,0:05:28.32,0:05:30.30,Default,,0000,0000,0000,,Breathing in and out.
Dialogue: 0,0:05:31.35,0:05:36.27,Default,,0000,0000,0000,,Come in touch with all the things your two hands allow you to do.
Dialogue: 0,0:05:37.40,0:05:39.35,Default,,0000,0000,0000,,To cook, write,
Dialogue: 0,0:05:40.56,0:05:41.56,Default,,0000,0000,0000,,drive,
Dialogue: 0,0:05:42.03,0:05:43.44,Default,,0000,0000,0000,,hold someone's hand,
Dialogue: 0,0:05:44.13,0:05:45.21,Default,,0000,0000,0000,,hold a baby.
Dialogue: 0,0:05:46.22,0:05:50.84,Default,,0000,0000,0000,,draw, play a musical instrument, type,
Dialogue: 0,0:05:51.65,0:05:52.85,Default,,0000,0000,0000,,hold a cup of tea.
Dialogue: 0,0:05:56.29,0:06:00.58,Default,,0000,0000,0000,,So many things are available because of your two hands.
Dialogue: 0,0:06:01.60,0:06:06.28,Default,,0000,0000,0000,,Just enjoy the fact that you have your two hands
Dialogue: 0,0:06:06.28,0:06:10.96,Default,,0000,0000,0000,,and allow all the cells in your hands to really rest.
Dialogue: 0,0:06:14.39,0:06:15.39,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:06:16.13,0:06:18.80,Default,,0000,0000,0000,,Become aware of your two arms.
Dialogue: 0,0:06:19.90,0:06:20.98,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:06:21.49,0:06:24.13,Default,,0000,0000,0000,,Let your arms fully relax.
Dialogue: 0,0:06:25.73,0:06:32.09,Default,,0000,0000,0000,,As you breathe in, send your love to your arms as you breathe out.
Dialogue: 0,0:06:32.96,0:06:34.07,Default,,0000,0000,0000,,Smile to them.
Dialogue: 0,0:06:35.24,0:06:42.47,Default,,0000,0000,0000,,Take the time to appreciate your arms and whatever strength and health are there in them.
Dialogue: 0,0:06:44.98,0:06:50.68,Default,,0000,0000,0000,,Send gratitude to your two arms for allowing you to hug someone.
Dialogue: 0,0:06:52.29,0:06:53.56,Default,,0000,0000,0000,,To swing on a swing.
Dialogue: 0,0:06:54.15,0:06:56.25,Default,,0000,0000,0000,,To help and serve others.
Dialogue: 0,0:06:57.79,0:06:58.79,Default,,0000,0000,0000,,To work.
Dialogue: 0,0:07:00.16,0:07:01.93,Default,,0000,0000,0000,,Breathing in and out.
Dialogue: 0,0:07:02.23,0:07:07.33,Default,,0000,0000,0000,,Allow your two arms to let go and rest completely.
Dialogue: 0,0:07:08.82,0:07:15.66,Default,,0000,0000,0000,,Feel the tension leaving your arms as you embrace them with the energy of mindfulness,
Dialogue: 0,0:07:15.66,0:07:22.50,Default,,0000,0000,0000,,feeling joy and ease in every part of your two arms.
Dialogue: 0,0:07:25.79,0:07:26.79,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:07:27.71,0:07:30.53,Default,,0000,0000,0000,,Become aware of the shoulders.
Dialogue: 0,0:07:31.66,0:07:33.27,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:07:33.75,0:07:39.87,Default,,0000,0000,0000,,Allow any tension in the shoulders to flow out into the floor.
Dialogue: 0,0:07:41.60,0:07:43.37,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:07:43.37,0:07:45.14,Default,,0000,0000,0000,,Sending love to the shoulders.
Dialogue: 0,0:07:46.22,0:07:47.30,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:07:48.14,0:07:50.27,Default,,0000,0000,0000,,Smiling with gratitude.
Dialogue: 0,0:07:53.33,0:07:55.59,Default,,0000,0000,0000,,Breathing in and out.
Dialogue: 0,0:07:56.30,0:08:04.81,Default,,0000,0000,0000,,Becoming aware that you may have allowed a lot of tension and stress to accumulate in the shoulders.
Dialogue: 0,0:08:05.95,0:08:08.14,Default,,0000,0000,0000,,With each exhalation.
Dialogue: 0,0:08:08.77,0:08:16.87,Default,,0000,0000,0000,,Allow the tension to flow out of the shoulders, feeling them relaxing more and more deeply.
Dialogue: 0,0:08:18.42,0:08:25.20,Default,,0000,0000,0000,,Send them tenderness and care, knowing that you do not want to put too much strain on them.
Dialogue: 0,0:08:25.83,0:08:32.37,Default,,0000,0000,0000,,You want to live in a way that will allow them to be relaxed and at ease.
Dialogue: 0,0:08:35.39,0:08:36.44,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:08:36.77,0:08:38.90,Default,,0000,0000,0000,,Become aware of your heart.
Dialogue: 0,0:08:41.11,0:08:42.19,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:08:42.76,0:08:44.94,Default,,0000,0000,0000,,Allow your heart to rest.
Dialogue: 0,0:08:46.48,0:08:47.68,Default,,0000,0000,0000,,As you breathe in.
Dialogue: 0,0:08:47.68,0:08:50.41,Default,,0000,0000,0000,,Send your love to your heart.
Dialogue: 0,0:08:51.47,0:08:55.76,Default,,0000,0000,0000,,As you breathe out, smile to your heart.
Dialogue: 0,0:08:57.52,0:09:00.09,Default,,0000,0000,0000,,As you breathe in and out,
Dialogue: 0,0:09:00.09,0:09:06.37,Default,,0000,0000,0000,,get in touch with how wonderful it is to have a heart, still beating in your chest.
Dialogue: 0,0:09:08.03,0:09:11.06,Default,,0000,0000,0000,,Your heart allows life to be possible.
Dialogue: 0,0:09:11.99,0:09:17.18,Default,,0000,0000,0000,,It's always there for you every minute of every day.
Dialogue: 0,0:09:18.02,0:09:19.58,Default,,0000,0000,0000,,It never takes a break.
Dialogue: 0,0:09:20.89,0:09:27.72,Default,,0000,0000,0000,,Your heart has been beating since you were a four week old fetus in your mother's womb.
Dialogue: 0,0:09:29.00,0:09:34.37,Default,,0000,0000,0000,,It is a marvelous organ allowing you to do everything throughout the day.
Dialogue: 0,0:09:36.63,0:09:37.65,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:09:38.64,0:09:41.55,Default,,0000,0000,0000,,You know that your heart also loves you.
Dialogue: 0,0:09:43.56,0:09:44.76,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:09:45.25,0:09:51.19,Default,,0000,0000,0000,,Commit to live in such a way that will help your heart to function well.
Dialogue: 0,0:09:53.12,0:10:00.59,Default,,0000,0000,0000,,With each exhalation feel the heart relaxing more and more.
Dialogue: 0,0:10:01.90,0:10:08.47,Default,,0000,0000,0000,,Allowing each cell in your heart to smile with ease and joy.
Dialogue: 0,0:10:13.44,0:10:14.44,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:10:15.67,0:10:19.87,Default,,0000,0000,0000,,Becoming aware of the stomach, the intestines.
Dialogue: 0,0:10:21.19,0:10:22.49,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:10:22.49,0:10:26.93,Default,,0000,0000,0000,,Allowing the stomach and intestines to relax.
Dialogue: 0,0:10:29.79,0:10:34.50,Default,,0000,0000,0000,,As you breathe in, send them your love and gratitude.
Dialogue: 0,0:10:36.04,0:10:39.85,Default,,0000,0000,0000,,As you breathe out, smile tenderly to them.
Dialogue: 0,0:10:41.33,0:10:43.85,Default,,0000,0000,0000,,Breathing in and out.
Dialogue: 0,0:10:45.47,0:10:50.45,Default,,0000,0000,0000,,Cherish how essential the stomach and intestines are to your health.
Dialogue: 0,0:10:52.23,0:10:55.86,Default,,0000,0000,0000,,Allow them the chance to rest deeply.
Dialogue: 0,0:10:57.56,0:11:02.64,Default,,0000,0000,0000,,Each day they receive, digest and assimilate the food you eat,
Dialogue: 0,0:11:02.64,0:11:07.73,Default,,0000,0000,0000,,giving you energy and strength.
Dialogue: 0,0:11:09.09,0:11:12.87,Default,,0000,0000,0000,,Take the time to recognize and appreciate them.
Dialogue: 0,0:11:14.38,0:11:19.60,Default,,0000,0000,0000,,As you breathe in, feel the stomach and intestines relaxing.
Dialogue: 0,0:11:21.95,0:11:26.87,Default,,0000,0000,0000,,As you breathe out, release any tension that remains.
Dialogue: 0,0:11:31.00,0:11:32.05,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:11:32.35,0:11:35.14,Default,,0000,0000,0000,,Become aware of your face.
Dialogue: 0,0:11:36.85,0:11:37.85,Default,,0000,0000,0000,,The brow.
Dialogue: 0,0:11:38.83,0:11:39.85,Default,,0000,0000,0000,,The eyes.
Dialogue: 0,0:11:40.95,0:11:41.95,Default,,0000,0000,0000,,The jaw.
Dialogue: 0,0:11:43.48,0:11:48.84,Default,,0000,0000,0000,,Allow the eyes and the muscles around the eyes to relax.
Dialogue: 0,0:11:51.36,0:11:52.86,Default,,0000,0000,0000,,Relax your brow.
Dialogue: 0,0:11:53.34,0:11:54.34,Default,,0000,0000,0000,,Forehead.
Dialogue: 0,0:11:55.19,0:11:59.30,Default,,0000,0000,0000,,And release any tension you may be holding around the jaw.
Dialogue: 0,0:12:01.03,0:12:02.08,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:12:03.16,0:12:04.81,Default,,0000,0000,0000,,Smile to your eyes.
Dialogue: 0,0:12:06.16,0:12:07.16,Default,,0000,0000,0000,,Breathing out.
Dialogue: 0,0:12:08.08,0:12:10.51,Default,,0000,0000,0000,,Send your eyes, your love.
Dialogue: 0,0:12:12.44,0:12:15.02,Default,,0000,0000,0000,,Allow your eyes to rest.
Dialogue: 0,0:12:17.28,0:12:23.46,Default,,0000,0000,0000,,You may like to raise your eyebrows to help release any tension around the eyes.
Dialogue: 0,0:12:27.86,0:12:30.69,Default,,0000,0000,0000,,Breathing in and out.
Dialogue: 0,0:12:30.69,0:12:34.17,Default,,0000,0000,0000,,See how precious your two eyes are.
Dialogue: 0,0:12:35.17,0:12:38.41,Default,,0000,0000,0000,,They allow you to look into the eyes of your beloved.
Dialogue: 0,0:12:39.45,0:12:44.91,Default,,0000,0000,0000,,To see a beautiful sunset, to read and write,
Dialogue: 0,0:12:44.91,0:12:50.37,Default,,0000,0000,0000,,to move around with ease, to see a bird flying in the sky.
Dialogue: 0,0:12:51.47,0:12:55.28,Default,,0000,0000,0000,,So many things are possible thanks to your eyes.
Dialogue: 0,0:12:56.72,0:13:01.70,Default,,0000,0000,0000,,Take the time to appreciate the miraculous gift of sight
Dialogue: 0,0:13:01.70,0:13:06.68,Default,,0000,0000,0000,,and allow your eyes to rest deeply.
Dialogue: 0,0:13:07.82,0:13:10.64,Default,,0000,0000,0000,,Smiling peacefully to your eyes.
Dialogue: 0,0:13:14.37,0:13:21.98,Default,,0000,0000,0000,,Becoming aware now of the whole body from the top of the head down to the shoulders,
Dialogue: 0,0:13:21.99,0:13:27.16,Default,,0000,0000,0000,,the back, the buttocks, the legs and your feet.
Dialogue: 0,0:13:28.75,0:13:34.63,Default,,0000,0000,0000,,Aware of every point of contact between the body and the ground.
Dialogue: 0,0:13:36.19,0:13:39.55,Default,,0000,0000,0000,,Aware of the ground  fully supporting,
Dialogue: 0,0:13:40.76,0:13:43.70,Default,,0000,0000,0000,,holding and embracing the body.
Dialogue: 0,0:13:46.97,0:13:50.27,Default,,0000,0000,0000,,Now gently beginning to move the body.
Dialogue: 0,0:13:50.84,0:13:52.16,Default,,0000,0000,0000,,Starting with the feet.
Dialogue: 0,0:13:52.79,0:13:54.14,Default,,0000,0000,0000,,Wiggling the toes.
Dialogue: 0,0:13:55.45,0:13:57.97,Default,,0000,0000,0000,,The fingers, moving the fingers.
Dialogue: 0,0:13:59.70,0:14:04.35,Default,,0000,0000,0000,,Your head, moving gently from side to side.
Dialogue: 0,0:14:05.74,0:14:08.77,Default,,0000,0000,0000,,Slowly allowing the body to wake up.
Dialogue: 0,0:14:11.82,0:14:14.13,Default,,0000,0000,0000,,You may like to open your eyes.
Dialogue: 0,0:14:15.56,0:14:17.12,Default,,0000,0000,0000,,Stretch your limbs.
Dialogue: 0,0:14:18.18,0:14:26.58,Default,,0000,0000,0000,,Keeping every movement gentle and full of the energy of mindfulness you have generated during this meditation.
Dialogue: 0,0:14:30.84,0:14:39.26,Default,,0000,0000,0000,,You can slowly prepare to get up, all the while staying connected to this powerful energy of mindfulness
Dialogue: 0,0:14:39.26,0:14:43.06,Default,,0000,0000,0000,,and appreciation we have generated together.
Dialogue: 0,0:14:44.30,0:14:47.69,Default,,0000,0000,0000,,We hope you will carry this gentle awareness
Dialogue: 0,0:14:47.69,0:14:51.08,Default,,0000,0000,0000,,and gratitude with you as you continue your day.