Welcome to our guided meditation session,
Feel Bliss.
Today we will embark on a journey of mindfulness and inner peace,
Guiding you towards a state of bliss and rest.
Whether you're new to meditation or an experienced practitioner,
This session is designed to help you connect deeply with your inner self and the world around you.
Before we begin,
Find a quiet space where you can sit or lie down comfortably away from distractions.
This is your time,
A precious moment to focus solely on your well-being.
As we go through this meditation,
Remember that there is no right or wrong way to experience it.
Your journey is unique and whatever feelings or thoughts arise,
Greet them with kindness and curiosity.
This practice is about being present in the moment and embracing whatever comes your way.
So without further ado,
Let's get into the meditation,
Feel Bliss.
Okay,
Great.
Just getting started.
Well,
Nice and gently landing in this space.
And I'm going to ask us in this first part of our meditation to find a little bit of comfort.
So find that comfortable position,
Whether we're sitting or lying down.
Probably the suggestion here is to either close eyes down or maintain a soft gaze.
And we'll just start with a few deep breaths at our own pace,
Prompts of deeply exhaling and exploring relaxation,
Just for a few breaths.
Just ever so gently start our exploration of the senses to discover a kind of baseline of how we're how we're landing in the space today.
And we've been just ever so gently inviting ourselves to the sense of sight,
Bringing our attention to this beautiful sense that we have and just kind of resting with it.
Maybe noticing the patterns that are coming up behind your eyes or maybe some things that are around your space.
Focusing first with this.
We're just kind of landing in this sense.
Just kind of getting our baseline internal imagery.
So for me right now,
I'm seeing a little bit of colors.
Sometimes memories might come up.
I'm not really trying to force anything,
Just kind of seeing what's there in the mind's eye and noticing how things are eyes and maybe pass away.
Some things might just stay.
It's bringing a very soft light attention to visual world.
A spirit of gentleness,
Just ever so gently transitioning and attending to another beautiful sense that we have,
Which is our auditory sense,
The ability to hear.
Just exploring what's coming up in your environment,
In your mind's eye,
When it comes to hearing.
Sometimes it's,
For me,
It's a little heat,
The sound of my heater.
I can also kind of hear my breath and of course my voice a little bit.
Just pinning in what that's like for you in silence for a few moments.
And again in the spirit of gentleness,
Transitioning to the sense that we'll be spending the most of our time in our meditation today with,
Which is the feeling sensation.
Let's just turn our attention first to the emotional world,
Our emotions.
So maybe just an open-ended question.
What are we,
What are you feeling right now?
Just spending some time to explore that,
Whatever it is.
It's a strong emotion,
A dull emotion,
Or the absence of emotion.
Whatever is there for you is perfect.
Let's just explore it.
And just practicing our transition with gentleness.
Just ever so gently,
A small shift of the attention to physical feeling sensation.
I'm giving myself a little leg massage.
Any kind of sensations that are in your body,
Anywhere in the body,
Just follow the intuition.
Just rest and with whatever sensations are present.
And just with the spirit of gentleness,
Transitioning into the next phase of our practice today,
Which will be exploring the experience bliss.
And we've done some great work already,
Getting a baseline of our experience.
Now we're gonna just play a little game and see to what extent we can generate bliss in the body.
And just as we're transitioning into this,
Remembering two of the fundamental mindfulness attitudes.
First,
The spirit of non-judgment,
Recognizing that no emotion or experience is inherently better than the other.
And that if we're not in bliss,
It's perfectly fine.
And then also practicing the fundamental attitude of mindfulness,
Which is return,
Or practicing the ability to return to an object of meditation.
So in our practice today will be when we catch ourselves wandering or mind wandering,
Just remembering that it's an amazing practice to return to this experiment of generating bliss.
And we'll just start our experiment in a very humble and simple way by imagining what bliss feels like.
We're remembering what bliss feels like.
It might be,
This is an idea,
A warm glowing sensation,
Or sometimes a deep contentment of peace.
And just in a very open-ended way,
We'll take about 20 or 30 breaths here,
Really exploring this.
Exploring the imagination of what bliss feels like for you personally.
So let's explore in silence for just a few breaths.
And just practicing the soft like a feather,
Gentle like a feather transition of attention.
Maybe we'll explore some sensations of bliss.
This could be tingles,
Potentially.
I'm noticing a smile that's coming up for me.
And I'm noticing how some of these small actions,
Like a smile,
Even shifting my emotional state a little bit.
So we'll just spend another 30 breaths or so exploring the sensation of bliss and experimenting with what small subtle shifts can help generate that experience of bliss for us as individuals.
Now again,
With our gentle motion of transition,
Just letting go for an entire three minutes,
The need to do anything.
The need to generate bliss,
The need to be meditating.
Just holding open awareness,
Sitting with nothing to do.
Just resting in silence now for just a few minutes.
Nice,
Deep breath of relaxation.
Transitioning to the final phase of our practice,
The phase of reflection and integration.
Just asking ourselves in our minds,
How do we feel now compared to when we started?
Just noticing if there's any shifts or lack of shifts or what's going on in the mind from a thought perspective and from a mood and emotional perspective.
Just exploring without judgment,
Just curiously.
So we're doing that just,
Yeah,
Ever so gently.
Beginning to slowly,
Very slowly,
Bring the awareness back into the room,
Into our shared space.
Maybe if you want,
Finding some wiggles in the fingers and toes.
Maybe a stretch if it feels right,
It's okay.
If you're ready,
Gently opening the eyes if you haven't already.
Taking in your surroundings.
Maybe with a renewed sense of presence,
If we're lucky.
Just remembering as we bring our practice to a conclusion for now,
That we can,
If we want to,
As we continue with our day,
Try to carry a sense of bliss or carry a sense of whatever resource we need and recall the sensations and emotions from our practices whenever we need a moment.
