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