Presence, Stress Relief And Focus

17:54

17:54

Presence, Stress Relief And Focus

by Marina Doyle

Type

guided

Activity

Meditation

Suitable for

Everyone

Let's focus on the experience of our main body senses, which are often overlooked in daily life. Train your focus, reconnect to the body, and become present and calm. Mindfulness practice reminds us that the only possible way to experience reality is through our bodily senses.

Presence Stress Relief Focus Mindfulness Body Scan Breath Awareness Muscle Relaxation Sensory Exploration Sound Meditation Mind Wandering Management Present Moment Awareness

Meet your Teacher

Oregon, USA

Meet your Teacher

Oregon, USA

Transcript

Hi welcome I invite you to sit very comfortably either on chair or floor or couch whatever you prefer relax your body keep your back straight as much as possible and the rest of the body is completely relaxed let's take three deep breaths through nose and exhale through mouth now let your breathing go let it happen on its own your body knows exactly what to do every moment of your life let's go through the body just to make sure that it's relaxed and there is no tension anywhere bring your attention to your head make sure that all the muscles of your face are relaxed the eyelids the eye muscles and your jaw let's go down to the neck all the down both arms are completely free of tension if you feel tension anywhere in those areas just bring a little more attention there and take deep breaths kind of breathing through that area and let go of that tension as much as possible right now bring attention to your chest what's going on in there do you feel your lungs expand with every inhale can you feel your heart beating if not it's fine let's go down to the belly and bottom both of your legs if there is some chronical tension or pain in any of areas just breathe through them and notice them if you can't change it right now just let it be and now feel whole your body from the inside with closed eyes try to feel their bodies borders and the field of very intense living energy in your body practicing mindfulness we realize that the only way we experiencing the reality is through our body and the body senses today I want to dedicate this meditation to our senses we're gonna go through all of them bring our attention and come focus concentrate on the senses and the experience that's they bring and we're gonna spend a little more time with our hearing senses I brought a little meditation bell I'm going to use it at the point when we reach hearing and I invite you to being relaxed and being acceptive pay attention to that sound accepting it completely as it is and focusing sharp on that sound truly listen to the sound notice how it starts and how it ends and how it changes from the start to end it will be very nice experience let's start with the feeling of touch find in your body the areas where you feel the touch it's close on your body feel that touch of your clothes keep your body relaxed keep yourself curious let's find those areas and those feelings of touch bring attention to your hands if your hands are resting on your legs right now completely focus on that area where your hands touch your legs bring attention to the bottom of your body it's space where your body touches the surface you're sitting on feel the weight of your body and feel the pressure of the surface you're sitting on don't forget to keep your body relaxed and breathe we don't need no tension right now and feel the sensation on your feet if your feet are touching the floor don't imagine it just feel it through your body let's move to vision bring attention to your eyes your eyes are closed right now but there is still something you can see so bring your attention there basically you are seeing right now the back side of your eyelids and let's move to the smell bring attention to your nose and try to feel any teeny tiny smell or maybe there is more strong smell around we don't judge the objects of experience right now there is no good or bad be completely acceptive to everything and how about taste let's explore what we can taste right now bring your attention to your mouth this experience is gonna be barely noticeable dedicate all your attention there if at any point your mind becomes very active questioning you on what are we doing right now or thinking of the plans for near future thinking of the past tries to judge anything just notice it and let it go we now are moving to the hearing sensation I invite you to concentrate on every little sound and big sounds whatever you can hear right now let's explore it remain from seeking the names for the source of the sound or judgments about sound just simply experience this just listen to it now I'm going to ring the bell bring all your attention to that gentle sound and stay with it from beginning to end let your attention slide to them stillness to that space right after the sound ends it's very powerful point of awareness that helps us to wake up to the reality and helps us to deepen in present moment if your mind wanders notice it and bring your attention back with no judgment the mind is doing what it's supposed to do just notice it and let it go I'm gonna ring the bell one more time we practiced our focus today so I invite you to use all the power of your focus of attention with this last bell sound and bring your attention back to your inner body feel every cell of your body from the inside notice your breathing and when you are ready open your eyes our meditation is done now thank you for being here