[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.51,0:00:43.58,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:00:44.08,0:00:46.72,Default,,0000,0000,0000,,Welcome. To mindfulness meditation.
Dialogue: 0,0:00:48.52,0:00:54.70,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:00:55.20,0:01:00.09,Default,,0000,0000,0000,,Make sure you are sitting\Nin a chair if possible.
Dialogue: 0,0:01:00.09,0:01:05.32,Default,,0000,0000,0000,,Center your body over your hips.
Dialogue: 0,0:01:05.64,0:01:06.64,Default,,0000,0000,0000,,Back straight.
Dialogue: 0,0:01:06.64,0:01:08.98,Default,,0000,0000,0000,,Hands in a comfortable position.
Dialogue: 0,0:01:09.14,0:01:17.09,Default,,0000,0000,0000,,If you are lying down, you\Nmight want to place support
Dialogue: 0,0:01:17.25,0:01:22.82,Default,,0000,0000,0000,,under your knees to ease\Nthe stress on your back.
Dialogue: 0,0:01:23.64,0:01:29.91,Default,,0000,0000,0000,,Take a few moments, now, to welcome\Nyourself and start to be present.
Dialogue: 0,0:01:30.52,0:01:43.60,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:01:44.10,0:01:52.61,Default,,0000,0000,0000,,Breath. Becoming aware of the breath.
Dialogue: 0,0:01:52.61,0:01:57.73,Default,,0000,0000,0000,,Feel where it comes into the body.
Dialogue: 0,0:01:57.83,0:02:03.31,Default,,0000,0000,0000,,Where it is most prominent and distinct.
Dialogue: 0,0:02:03.89,0:02:05.45,Default,,0000,0000,0000,,At the nose.
Dialogue: 0,0:02:05.45,0:02:05.82,Default,,0000,0000,0000,,The chest.
Dialogue: 0,0:02:06.37,0:02:08.25,Default,,0000,0000,0000,,The belly.
Dialogue: 0,0:02:09.52,0:02:23.78,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:02:24.28,0:02:31.72,Default,,0000,0000,0000,,As you breathe in and out\Nbecome mindful of the breath.
Dialogue: 0,0:02:32.52,0:02:44.16,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:02:44.66,0:02:45.98,Default,,0000,0000,0000,,It is inevitable.
Dialogue: 0,0:02:46.100,0:02:48.29,Default,,0000,0000,0000,,The mind will wander.
Dialogue: 0,0:02:50.43,0:02:54.68,Default,,0000,0000,0000,,Recognize the wandering mind.
Dialogue: 0,0:02:54.68,0:02:57.21,Default,,0000,0000,0000,,And come back to the breath.
Dialogue: 0,0:02:57.21,0:02:58.83,Default,,0000,0000,0000,,Being present.
Dialogue: 0,0:02:59.27,0:03:01.01,Default,,0000,0000,0000,,Breathing in.
Dialogue: 0,0:03:01.01,0:03:02.97,Default,,0000,0000,0000,,And breathing out.
Dialogue: 0,0:03:03.52,0:03:13.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:03:14.05,0:03:21.26,Default,,0000,0000,0000,,As you settle with the breath,\Nbe mindful of its ebb and flow.
Dialogue: 0,0:03:21.61,0:03:28.21,Default,,0000,0000,0000,,As it comes and goes.
Dialogue: 0,0:03:28.42,0:03:35.41,Default,,0000,0000,0000,,Mindful of the transient nature of the breath.
Dialogue: 0,0:03:35.41,0:03:36.42,Default,,0000,0000,0000,,As you breathe in.
Dialogue: 0,0:03:37.28,0:03:38.68,Default,,0000,0000,0000,,And breathe out.
Dialogue: 0,0:03:39.52,0:03:48.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:03:49.05,0:03:50.38,Default,,0000,0000,0000,,Being present.
Dialogue: 0,0:03:50.74,0:03:51.69,Default,,0000,0000,0000,,To breath.
Dialogue: 0,0:03:52.52,0:03:58.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:03:59.05,0:04:01.43,Default,,0000,0000,0000,,Body sensations.
Dialogue: 0,0:04:01.43,0:04:06.87,Default,,0000,0000,0000,,Gently withdraw your awareness from the breath.
Dialogue: 0,0:04:09.51,0:04:12.31,Default,,0000,0000,0000,,And become aware of your body sensations.
Dialogue: 0,0:04:13.66,0:04:16.12,Default,,0000,0000,0000,,Feel your breath.
Dialogue: 0,0:04:16.92,0:04:19.67,Default,,0000,0000,0000,,Sense deeper into the body.
Dialogue: 0,0:04:20.52,0:04:29.08,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:04:29.58,0:04:32.05,Default,,0000,0000,0000,,Your body is designed to feel.
Dialogue: 0,0:04:32.27,0:04:38.08,Default,,0000,0000,0000,,It is designed to connect\Nto different sensations.
Dialogue: 0,0:04:38.08,0:04:41.50,Default,,0000,0000,0000,,An itch. A twitch.
Dialogue: 0,0:04:42.99,0:04:45.86,Default,,0000,0000,0000,,Heaviness.
Dialogue: 0,0:04:45.86,0:04:46.74,Default,,0000,0000,0000,,Lightness.
Dialogue: 0,0:04:48.55,0:04:51.40,Default,,0000,0000,0000,,Pain. And comfort.
Dialogue: 0,0:04:51.40,0:04:54.41,Default,,0000,0000,0000,,Pleasant. And unpleasant.
Dialogue: 0,0:04:55.10,0:04:59.98,Default,,0000,0000,0000,,And neutral feelings.
Dialogue: 0,0:05:00.52,0:05:09.84,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:05:10.34,0:05:13.68,Default,,0000,0000,0000,,Be mindful of what comes and what passes.
Dialogue: 0,0:05:14.18,0:05:23.35,Default,,0000,0000,0000,,If your mind wanders from your\Nbody, acknowledge where it went.
Dialogue: 0,0:05:23.35,0:05:25.96,Default,,0000,0000,0000,,And bring it back to the body.
Dialogue: 0,0:05:26.52,0:05:42.58,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:05:43.08,0:05:45.94,Default,,0000,0000,0000,,Being present to the body.
Dialogue: 0,0:05:46.52,0:05:53.68,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:05:54.18,0:06:01.93,Default,,0000,0000,0000,,Sound. Now withdrawing from the body.
Dialogue: 0,0:06:02.08,0:06:05.81,Default,,0000,0000,0000,,Bring your awareness to sound.
Dialogue: 0,0:06:06.52,0:06:21.47,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:06:21.97,0:06:25.56,Default,,0000,0000,0000,,You might have considered sound a distraction.
Dialogue: 0,0:06:26.44,0:06:30.57,Default,,0000,0000,0000,,Include it now in your practice.
Dialogue: 0,0:06:31.52,0:06:55.56,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:06:56.06,0:07:01.28,Default,,0000,0000,0000,,Become mindful of the different sounds you hear.
Dialogue: 0,0:07:01.40,0:07:04.52,Default,,0000,0000,0000,,Your ears are designed for hearing.
Dialogue: 0,0:07:15.52,0:07:28.57,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:07:29.07,0:07:35.74,Default,,0000,0000,0000,,If your mind wanders, acknowledge\Nwhere it went and come back to hearing.
Dialogue: 0,0:07:36.52,0:07:58.56,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:07:59.06,0:08:01.61,Default,,0000,0000,0000,,Being present to hearing.
Dialogue: 0,0:08:02.52,0:08:15.27,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:08:15.77,0:08:17.14,Default,,0000,0000,0000,,Mind states.
Dialogue: 0,0:08:17.32,0:08:23.18,Default,,0000,0000,0000,,Now withdraw being mindful of sound.
Dialogue: 0,0:08:24.60,0:08:30.79,Default,,0000,0000,0000,,Bring your awareness to your\Nthoughts and emotions.
Dialogue: 0,0:08:42.52,0:08:51.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:08:52.05,0:08:54.04,Default,,0000,0000,0000,,Plans of the future.
Dialogue: 0,0:08:54.21,0:08:57.21,Default,,0000,0000,0000,,Memories of the past.
Dialogue: 0,0:08:58.52,0:09:26.63,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:09:27.13,0:09:34.56,Default,,0000,0000,0000,,Notice how like the breath,\Nsensations, and sounds,
Dialogue: 0,0:09:36.10,0:09:39.97,Default,,0000,0000,0000,,thoughts and emotions reveal\Nthe nature of change.
Dialogue: 0,0:09:40.52,0:09:51.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:09:52.05,0:09:55.89,Default,,0000,0000,0000,,Being present to thoughts and emotions.
Dialogue: 0,0:10:07.19,0:10:09.06,Default,,0000,0000,0000,,Choiceless awareness.
Dialogue: 0,0:10:09.32,0:10:16.33,Default,,0000,0000,0000,,Gently withdraw from your state of mind.
Dialogue: 0,0:10:16.33,0:10:20.92,Default,,0000,0000,0000,,And bring your awareness\Ninto the present moment.
Dialogue: 0,0:10:20.92,0:10:25.29,Default,,0000,0000,0000,,Into choiceless awareness.
Dialogue: 0,0:10:25.29,0:10:30.47,Default,,0000,0000,0000,,Mindful of what is taking\Nplace from moment to moment.
Dialogue: 0,0:10:31.52,0:10:49.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:10:50.05,0:10:53.39,Default,,0000,0000,0000,,Be aware of what dominates.
Dialogue: 0,0:10:53.82,0:10:55.80,Default,,0000,0000,0000,,What is distinct.
Dialogue: 0,0:10:56.52,0:11:14.59,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:11:15.09,0:11:18.09,Default,,0000,0000,0000,,Be aware of sensation.
Dialogue: 0,0:11:18.27,0:11:19.75,Default,,0000,0000,0000,,Sound. Thought.
Dialogue: 0,0:11:20.72,0:11:23.33,Default,,0000,0000,0000,,And emotion.
Dialogue: 0,0:11:24.97,0:11:26.16,Default,,0000,0000,0000,,Sit in the now.
Dialogue: 0,0:11:36.52,0:11:45.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:11:46.05,0:11:49.98,Default,,0000,0000,0000,,Being present to constant change.
Dialogue: 0,0:11:50.52,0:12:09.58,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:12:10.08,0:12:13.60,Default,,0000,0000,0000,,As you observe the nature of change.
Dialogue: 0,0:12:13.60,0:12:19.62,Default,,0000,0000,0000,,Notice a growing understanding.
Dialogue: 0,0:12:19.62,0:12:22.89,Default,,0000,0000,0000,,That change is the nature of things.
Dialogue: 0,0:12:22.89,0:12:25.60,Default,,0000,0000,0000,,That transience can bring you peace.
Dialogue: 0,0:12:26.52,0:12:44.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:12:45.05,0:12:50.07,Default,,0000,0000,0000,,Loving kindness.
Dialogue: 0,0:12:50.17,0:12:53.66,Default,,0000,0000,0000,,Withdrawing from choiceless\Nawareness come back to the breath.
Dialogue: 0,0:12:55.31,0:12:57.91,Default,,0000,0000,0000,,Breathing in and breathing out.
Dialogue: 0,0:13:04.52,0:13:16.58,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:13:17.08,0:13:23.49,Default,,0000,0000,0000,,Gently withdraw your awareness from your breath.
Dialogue: 0,0:13:23.55,0:13:28.85,Default,,0000,0000,0000,,To a sense of loving kindness.
Dialogue: 0,0:13:28.85,0:13:33.74,Default,,0000,0000,0000,,To the compassion and love\Nyou hold deep in your heart.
Dialogue: 0,0:13:33.74,0:13:37.29,Default,,0000,0000,0000,,Bring it up and out.
Dialogue: 0,0:13:37.29,0:13:44.98,Default,,0000,0000,0000,,Now. And turn it back onto yourself.
Dialogue: 0,0:13:45.52,0:14:05.55,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:14:06.05,0:14:13.60,Default,,0000,0000,0000,,Allow loving kindness to enter\Nand bathe every cell of your body.
Dialogue: 0,0:14:32.11,0:14:35.17,Default,,0000,0000,0000,,Congratulate yourself.
Dialogue: 0,0:14:35.17,0:14:44.98,Default,,0000,0000,0000,,For taking the time to practice being at peace.
Dialogue: 0,0:14:44.98,0:14:51.20,Default,,0000,0000,0000,,As you end your meditation, may you be at peace.
Dialogue: 0,0:14:51.20,0:14:55.98,Default,,0000,0000,0000,,May we all be at peace.