0:00:00.506,0:00:43.576 [ Music ] 0:00:44.076,0:00:46.716 Welcome. To mindfulness meditation. 0:00:48.516,0:00:54.696 [ Music ] 0:00:55.196,0:01:00.086 Make sure you are sitting[br]in a chair if possible. 0:01:00.086,0:01:05.325 Center your body over your hips. 0:01:05.636,0:01:06.636 Back straight. 0:01:06.636,0:01:08.976 Hands in a comfortable position. 0:01:09.136,0:01:17.086 If you are lying down, you[br]might want to place support 0:01:17.246,0:01:22.816 under your knees to ease[br]the stress on your back. 0:01:23.636,0:01:29.906 Take a few moments, now, to welcome[br]yourself and start to be present. 0:01:30.516,0:01:43.596 [ Music ] 0:01:44.096,0:01:52.606 Breath. Becoming aware of the breath. 0:01:52.606,0:01:57.726 Feel where it comes into the body. 0:01:57.826,0:02:03.306 Where it is most prominent and distinct. 0:02:03.886,0:02:05.446 At the nose. 0:02:05.446,0:02:05.816 The chest. 0:02:06.366,0:02:08.246 The belly. 0:02:09.515,0:02:23.776 [ Music ] 0:02:24.276,0:02:31.716 As you breathe in and out[br]become mindful of the breath. 0:02:32.516,0:02:44.156 [ Music ] 0:02:44.656,0:02:45.976 It is inevitable. 0:02:46.996,0:02:48.286 The mind will wander. 0:02:50.426,0:02:54.676 Recognize the wandering mind. 0:02:54.676,0:02:57.206 And come back to the breath. 0:02:57.206,0:02:58.826 Being present. 0:02:59.266,0:03:01.006 Breathing in. 0:03:01.006,0:03:02.966 And breathing out. 0:03:03.516,0:03:13.546 [ Music ] 0:03:14.046,0:03:21.256 As you settle with the breath,[br]be mindful of its ebb and flow. 0:03:21.606,0:03:28.206 As it comes and goes. 0:03:28.416,0:03:35.406 Mindful of the transient nature of the breath. 0:03:35.406,0:03:36.416 As you breathe in. 0:03:37.276,0:03:38.676 And breathe out. 0:03:39.516,0:03:48.546 [ Music ] 0:03:49.046,0:03:50.376 Being present. 0:03:50.736,0:03:51.686 To breath. 0:03:52.516,0:03:58.546 [ Music ] 0:03:59.046,0:04:01.426 Body sensations. 0:04:01.426,0:04:06.866 Gently withdraw your awareness from the breath. 0:04:09.506,0:04:12.306 And become aware of your body sensations. 0:04:13.656,0:04:16.116 Feel your breath. 0:04:16.916,0:04:19.666 Sense deeper into the body. 0:04:20.516,0:04:29.076 [ Music ] 0:04:29.576,0:04:32.046 Your body is designed to feel. 0:04:32.266,0:04:38.076 It is designed to connect[br]to different sensations. 0:04:38.076,0:04:41.496 An itch. A twitch. 0:04:42.986,0:04:45.856 Heaviness. 0:04:45.856,0:04:46.736 Lightness. 0:04:48.546,0:04:51.396 Pain. And comfort. 0:04:51.396,0:04:54.406 Pleasant. And unpleasant. 0:04:55.096,0:04:59.976 And neutral feelings. 0:05:00.516,0:05:09.836 [ Music ] 0:05:10.336,0:05:13.676 Be mindful of what comes and what passes. 0:05:14.176,0:05:23.346 If your mind wanders from your[br]body, acknowledge where it went. 0:05:23.346,0:05:25.956 And bring it back to the body. 0:05:26.516,0:05:42.576 [ Music ] 0:05:43.076,0:05:45.936 Being present to the body. 0:05:46.516,0:05:53.676 [ Music ] 0:05:54.176,0:06:01.926 Sound. Now withdrawing from the body. 0:06:02.076,0:06:05.806 Bring your awareness to sound. 0:06:06.516,0:06:21.466 [ Music ] 0:06:21.966,0:06:25.556 You might have considered sound a distraction. 0:06:26.436,0:06:30.566 Include it now in your practice. 0:06:31.516,0:06:55.556 [ Music ] 0:06:56.056,0:07:01.276 Become mindful of the different sounds you hear. 0:07:01.396,0:07:04.516 Your ears are designed for hearing. 0:07:15.516,0:07:28.566 [ Music ] 0:07:29.066,0:07:35.736 If your mind wanders, acknowledge[br]where it went and come back to hearing. 0:07:36.516,0:07:58.556 [ Music ] 0:07:59.056,0:08:01.606 Being present to hearing. 0:08:02.516,0:08:15.266 [ Music ] 0:08:15.766,0:08:17.136 Mind states. 0:08:17.316,0:08:23.176 Now withdraw being mindful of sound. 0:08:24.596,0:08:30.786 Bring your awareness to your[br]thoughts and emotions. 0:08:42.515,0:08:51.546 [ Music ] 0:08:52.046,0:08:54.036 Plans of the future. 0:08:54.206,0:08:57.206 Memories of the past. 0:08:58.516,0:09:26.626 [ Music ] 0:09:27.126,0:09:34.556 Notice how like the breath,[br]sensations, and sounds, 0:09:36.096,0:09:39.966 thoughts and emotions reveal[br]the nature of change. 0:09:40.516,0:09:51.546 [ Music ] 0:09:52.046,0:09:55.886 Being present to thoughts and emotions. 0:10:07.186,0:10:09.056 Choiceless awareness. 0:10:09.316,0:10:16.326 Gently withdraw from your state of mind. 0:10:16.326,0:10:20.916 And bring your awareness[br]into the present moment. 0:10:20.916,0:10:25.286 Into choiceless awareness. 0:10:25.286,0:10:30.466 Mindful of what is taking[br]place from moment to moment. 0:10:31.516,0:10:49.546 [ Music ] 0:10:50.046,0:10:53.386 Be aware of what dominates. 0:10:53.816,0:10:55.796 What is distinct. 0:10:56.516,0:11:14.586 [ Music ] 0:11:15.086,0:11:18.086 Be aware of sensation. 0:11:18.266,0:11:19.746 Sound. Thought. 0:11:20.716,0:11:23.326 And emotion. 0:11:24.966,0:11:26.156 Sit in the now. 0:11:36.516,0:11:45.546 [ Music ] 0:11:46.046,0:11:49.976 Being present to constant change. 0:11:50.516,0:12:09.576 [ Music ] 0:12:10.076,0:12:13.596 As you observe the nature of change. 0:12:13.596,0:12:19.616 Notice a growing understanding. 0:12:19.616,0:12:22.886 That change is the nature of things. 0:12:22.886,0:12:25.596 That transience can bring you peace. 0:12:26.516,0:12:44.546 [ Music ] 0:12:45.046,0:12:50.066 Loving kindness. 0:12:50.166,0:12:53.656 Withdrawing from choiceless[br]awareness come back to the breath. 0:12:55.306,0:12:57.906 Breathing in and breathing out. 0:13:04.516,0:13:16.576 [ Music ] 0:13:17.076,0:13:23.486 Gently withdraw your awareness from your breath. 0:13:23.546,0:13:28.846 To a sense of loving kindness. 0:13:28.846,0:13:33.736 To the compassion and love[br]you hold deep in your heart. 0:13:33.736,0:13:37.286 Bring it up and out. 0:13:37.286,0:13:44.976 Now. And turn it back onto yourself. 0:13:45.516,0:14:05.546 [ Music ] 0:14:06.046,0:14:13.596 Allow loving kindness to enter[br]and bathe every cell of your body. 0:14:32.106,0:14:35.166 Congratulate yourself. 0:14:35.166,0:14:44.976 For taking the time to practice being at peace. 0:14:44.976,0:14:51.196 As you end your meditation, may you be at peace. 0:14:51.196,0:14:55.976 May we all be at peace.