Hi,
It's Jonti here.
Welcome to today's meditation.
In today's meditation,
We'll be focusing on the breath,
The body,
Emotions,
Thought patterns and sounds.
The meditation will be around 10 minutes.
Before we start,
Make sure you're in a comfortable position either seated on a chair or on the floor or lying down.
Whenever you're ready,
Gently closing the eyes.
Starting by immediately becoming mindful of the breath.
Whether the breath is feeling relaxed or it's feeling not so relaxed,
It doesn't matter.
All that matters is you notice exactly how the breath is feeling in each and every moment.
On every inhale,
We arrive in a new moment.
And on every exhale,
We leave an old moment behind.
If you haven't done so already,
Noticing where your attention is most naturally going in your body.
It doesn't matter where your attention goes in your body.
And it doesn't matter whether the body is feeling relaxed or feeling not so relaxed.
All that matters is we notice exactly how the body is feeling in each and every moment.
As you begin to notice the body,
What happens when you keep your attention on a certain area of the body?
Do you notice that sensations intensify?
Do you notice that sensations lessen?
Do you notice that sensations change and move around the body?
Or perhaps you notice sensations stay exactly the same.
All the while on every inhale,
We arrive in a new moment.
And on every exhale,
We leave an old moment behind.
Now that a couple of minutes have gone by in the meditation,
Taking a moment to yourself to notice what's changed between the beginning of the meditation and now.
Perhaps you feel more relaxed now.
Perhaps you feel less relaxed now.
Or maybe you feel exactly the same.
Either way,
It doesn't matter.
All that matters is that you notice.
Now beginning to become mindful of any emotions or thought patterns that are present for you.
Perhaps it's very clear which emotion or thought pattern you're noticing.
Maybe there's anger,
Or fear,
Happiness,
Sadness,
Envy,
Disappointment,
Contentment.
Or perhaps it's not so clear which emotion or thought pattern you're noticing.
And in that case,
Maybe you're noticing you're feeling doubtful.
Maybe you're noticing you're searching for an emotion.
Maybe you notice you're confused.
You're not sure what you're feeling.
Maybe you notice you're overthinking,
Overwhelmed,
Restless,
Or grasping for relaxation.
Maybe you notice you're completely relaxed emotionally.
Whatever you notice,
It doesn't matter.
All that matters is you notice the emotion,
You notice the thought pattern,
And you assess your ability to allow the presence of that emotion or thought pattern.
If you can accept the presence of the emotion or thought pattern,
Then just sit,
Allow it to be there,
And notice what arises next.
If you're finding that you're resisting the presence of the emotion or thought pattern,
Then assess your ability to accept the presence of resistance.
It's completely fine that you may be resisting.
And if you can accept the presence of resistance,
Notice which emotion or thought pattern arises next.
All the while,
On every inhale,
We arrive in a new moment.
On every exhale,
We leave an old moment behind.
And finally,
Becoming mindful of any sounds that you can hear.
And as your awareness expands outwards,
Becoming mindful of sounds,
Noticing how becoming mindful of sounds affects your breath,
Affects your body,
And affects any emotions or thought patterns.
Perhaps becoming mindful of sounds has a major effect on your breath and your body and any emotions.
Or maybe it has little to no effect.
Either way,
Just notice.
Now for the last minute or so,
Choosing which of the focal points you'd like to focus on.
The breath,
The body,
Emotions,
Thought patterns,
Or sounds.
However each of these focal points feel,
It doesn't matter.
All that matters is that you notice and wait to see what happens next.
Now keeping the eyes closed,
Placing one hand flat on the chest and one hand flat on the belly.
And immediately noticing the rising and falling of the chest and belly in unison with the breath.
Taking a moment to yourself to notice between the beginning of the meditation,
The middle of the meditation,
And now at the end of the meditation,
What's changed?
Perhaps you feel more relaxed,
Maybe less relaxed,
Or maybe exactly the same.
Either way,
Just notice.
Now with the eyes closed and the hands on the body,
Taking a moment to yourself to feel a sense of gratitude for someone or something in your life.
And the invitation here is to feel gratitude for anyone or anything.
It doesn't matter whether you'd like to feel gratitude for someone important in your life,
Perhaps one of your pets,
Or you can also feel gratitude for the colour purple,
Or for food,
Or for a warm bed.
Whoever or whatever you choose to feel grateful for,
Do so now,
And notice how it makes the body feel.
And now in your own time,
Taking a final deep inhale here,
And a clearing exhale.
And whenever you're ready,
Gently opening the eyes,
Coming back into the room,
And taking a couple of moments to look around the room,
And reintegrate yourself into waking life.
Thank you for joining me in this meditation today,
And wishing you a lovely day.
