1 00:00:00,506 --> 00:00:43,576 [ Music ] 2 00:00:44,076 --> 00:00:46,716 Welcome. To mindfulness meditation. 3 00:00:48,516 --> 00:00:54,696 [ Music ] 4 00:00:55,196 --> 00:01:00,086 Make sure you are sitting in a chair if possible. 5 00:01:00,086 --> 00:01:05,325 Center your body over your hips. 6 00:01:05,636 --> 00:01:06,636 Back straight. 7 00:01:06,636 --> 00:01:08,976 Hands in a comfortable position. 8 00:01:09,136 --> 00:01:17,086 If you are lying down, you might want to place support 9 00:01:17,246 --> 00:01:22,816 under your knees to ease the stress on your back. 10 00:01:23,636 --> 00:01:29,906 Take a few moments, now, to welcome yourself and start to be present. 11 00:01:30,516 --> 00:01:43,596 [ Music ] 12 00:01:44,096 --> 00:01:52,606 Breath. Becoming aware of the breath. 13 00:01:52,606 --> 00:01:57,726 Feel where it comes into the body. 14 00:01:57,826 --> 00:02:03,306 Where it is most prominent and distinct. 15 00:02:03,886 --> 00:02:05,446 At the nose. 16 00:02:05,446 --> 00:02:05,816 The chest. 17 00:02:06,366 --> 00:02:08,246 The belly. 18 00:02:09,515 --> 00:02:23,776 [ Music ] 19 00:02:24,276 --> 00:02:31,716 As you breathe in and out become mindful of the breath. 20 00:02:32,516 --> 00:02:44,156 [ Music ] 21 00:02:44,656 --> 00:02:45,976 It is inevitable. 22 00:02:46,996 --> 00:02:48,286 The mind will wander. 23 00:02:50,426 --> 00:02:54,676 Recognize the wandering mind. 24 00:02:54,676 --> 00:02:57,206 And come back to the breath. 25 00:02:57,206 --> 00:02:58,826 Being present. 26 00:02:59,266 --> 00:03:01,006 Breathing in. 27 00:03:01,006 --> 00:03:02,966 And breathing out. 28 00:03:03,516 --> 00:03:13,546 [ Music ] 29 00:03:14,046 --> 00:03:21,256 As you settle with the breath, be mindful of its ebb and flow. 30 00:03:21,606 --> 00:03:28,206 As it comes and goes. 31 00:03:28,416 --> 00:03:35,406 Mindful of the transient nature of the breath. 32 00:03:35,406 --> 00:03:36,416 As you breathe in. 33 00:03:37,276 --> 00:03:38,676 And breathe out. 34 00:03:39,516 --> 00:03:48,546 [ Music ] 35 00:03:49,046 --> 00:03:50,376 Being present. 36 00:03:50,736 --> 00:03:51,686 To breath. 37 00:03:52,516 --> 00:03:58,546 [ Music ] 38 00:03:59,046 --> 00:04:01,426 Body sensations. 39 00:04:01,426 --> 00:04:06,866 Gently withdraw your awareness from the breath. 40 00:04:09,506 --> 00:04:12,306 And become aware of your body sensations. 41 00:04:13,656 --> 00:04:16,116 Feel your breath. 42 00:04:16,916 --> 00:04:19,666 Sense deeper into the body. 43 00:04:20,516 --> 00:04:29,076 [ Music ] 44 00:04:29,576 --> 00:04:32,046 Your body is designed to feel. 45 00:04:32,266 --> 00:04:38,076 It is designed to connect to different sensations. 46 00:04:38,076 --> 00:04:41,496 An itch. A twitch. 47 00:04:42,986 --> 00:04:45,856 Heaviness. 48 00:04:45,856 --> 00:04:46,736 Lightness. 49 00:04:48,546 --> 00:04:51,396 Pain. And comfort. 50 00:04:51,396 --> 00:04:54,406 Pleasant. And unpleasant. 51 00:04:55,096 --> 00:04:59,976 And neutral feelings. 52 00:05:00,516 --> 00:05:09,836 [ Music ] 53 00:05:10,336 --> 00:05:13,676 Be mindful of what comes and what passes. 54 00:05:14,176 --> 00:05:23,346 If your mind wanders from your body, acknowledge where it went. 55 00:05:23,346 --> 00:05:25,956 And bring it back to the body. 56 00:05:26,516 --> 00:05:42,576 [ Music ] 57 00:05:43,076 --> 00:05:45,936 Being present to the body. 58 00:05:46,516 --> 00:05:53,676 [ Music ] 59 00:05:54,176 --> 00:06:01,926 Sound. Now withdrawing from the body. 60 00:06:02,076 --> 00:06:05,806 Bring your awareness to sound. 61 00:06:06,516 --> 00:06:21,466 [ Music ] 62 00:06:21,966 --> 00:06:25,556 You might have considered sound a distraction. 63 00:06:26,436 --> 00:06:30,566 Include it now in your practice. 64 00:06:31,516 --> 00:06:55,556 [ Music ] 65 00:06:56,056 --> 00:07:01,276 Become mindful of the different sounds you hear. 66 00:07:01,396 --> 00:07:04,516 Your ears are designed for hearing. 67 00:07:15,516 --> 00:07:28,566 [ Music ] 68 00:07:29,066 --> 00:07:35,736 If your mind wanders, acknowledge where it went and come back to hearing. 69 00:07:36,516 --> 00:07:58,556 [ Music ] 70 00:07:59,056 --> 00:08:01,606 Being present to hearing. 71 00:08:02,516 --> 00:08:15,266 [ Music ] 72 00:08:15,766 --> 00:08:17,136 Mind states. 73 00:08:17,316 --> 00:08:23,176 Now withdraw being mindful of sound. 74 00:08:24,596 --> 00:08:30,786 Bring your awareness to your thoughts and emotions. 75 00:08:42,515 --> 00:08:51,546 [ Music ] 76 00:08:52,046 --> 00:08:54,036 Plans of the future. 77 00:08:54,206 --> 00:08:57,206 Memories of the past. 78 00:08:58,516 --> 00:09:26,626 [ Music ] 79 00:09:27,126 --> 00:09:34,556 Notice how like the breath, sensations, and sounds, 80 00:09:36,096 --> 00:09:39,966 thoughts and emotions reveal the nature of change. 81 00:09:40,516 --> 00:09:51,546 [ Music ] 82 00:09:52,046 --> 00:09:55,886 Being present to thoughts and emotions. 83 00:10:07,186 --> 00:10:09,056 Choiceless awareness. 84 00:10:09,316 --> 00:10:16,326 Gently withdraw from your state of mind. 85 00:10:16,326 --> 00:10:20,916 And bring your awareness into the present moment. 86 00:10:20,916 --> 00:10:25,286 Into choiceless awareness. 87 00:10:25,286 --> 00:10:30,466 Mindful of what is taking place from moment to moment. 88 00:10:31,516 --> 00:10:49,546 [ Music ] 89 00:10:50,046 --> 00:10:53,386 Be aware of what dominates. 90 00:10:53,816 --> 00:10:55,796 What is distinct. 91 00:10:56,516 --> 00:11:14,586 [ Music ] 92 00:11:15,086 --> 00:11:18,086 Be aware of sensation. 93 00:11:18,266 --> 00:11:19,746 Sound. Thought. 94 00:11:20,716 --> 00:11:23,326 And emotion. 95 00:11:24,966 --> 00:11:26,156 Sit in the now. 96 00:11:36,516 --> 00:11:45,546 [ Music ] 97 00:11:46,046 --> 00:11:49,976 Being present to constant change. 98 00:11:50,516 --> 00:12:09,576 [ Music ] 99 00:12:10,076 --> 00:12:13,596 As you observe the nature of change. 100 00:12:13,596 --> 00:12:19,616 Notice a growing understanding. 101 00:12:19,616 --> 00:12:22,886 That change is the nature of things. 102 00:12:22,886 --> 00:12:25,596 That transience can bring you peace. 103 00:12:26,516 --> 00:12:44,546 [ Music ] 104 00:12:45,046 --> 00:12:50,066 Loving kindness. 105 00:12:50,166 --> 00:12:53,656 Withdrawing from choiceless awareness come back to the breath. 106 00:12:55,306 --> 00:12:57,906 Breathing in and breathing out. 107 00:13:04,516 --> 00:13:16,576 [ Music ] 108 00:13:17,076 --> 00:13:23,486 Gently withdraw your awareness from your breath. 109 00:13:23,546 --> 00:13:28,846 To a sense of loving kindness. 110 00:13:28,846 --> 00:13:33,736 To the compassion and love you hold deep in your heart. 111 00:13:33,736 --> 00:13:37,286 Bring it up and out. 112 00:13:37,286 --> 00:13:44,976 Now. And turn it back onto yourself. 113 00:13:45,516 --> 00:14:05,546 [ Music ] 114 00:14:06,046 --> 00:14:13,596 Allow loving kindness to enter and bathe every cell of your body. 115 00:14:32,106 --> 00:14:35,166 Congratulate yourself. 116 00:14:35,166 --> 00:14:44,976 For taking the time to practice being at peace. 117 00:14:44,976 --> 00:14:51,196 As you end your meditation, may you be at peace. 118 00:14:51,196 --> 00:14:55,976 May we all be at peace.