Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Jaseves and I welcome you to this 20-minute guided mindfulness meditation to remove stress that you can practice every day.
The reason that I made it for 20 minutes is because science has found that the greatest benefits of meditation happen after meditating for 20 minutes,
Which you will discover by practicing this meditation on a daily basis.
Many of these benefits have been scientifically proven and meditation can help us to reduce stress above all,
As well as the symptoms of depression,
Anxiety,
And different mental illnesses.
Mindfulness is one of my favorite words in English because it is composed of two words,
Mind and fullness.
We could say that mindfulness means having our mind fully present in what we are doing.
In other words,
Focused attention.
Through meditation,
We are training our mind to have full attention without judgment and acceptance of what we have in front of us in the present,
Including our thoughts,
Feelings,
And any situation that comes our way in life.
As always,
I'm going to ask you to find a place where no one will interrupt you for the next few minutes and put yourself in a comfortable position,
Either sitting down or laying down.
The important thing is that your back is straight and that you can be comfortable.
Let's begin.
Close your eyes.
Take a deep breath in and exhale.
Take another deep breath in and exhale.
And notice how your body is feeling.
And little by little,
Bring your attention to your breath.
Feeling the air entering your body.
And the air leaving your body.
And notice if your inhalations are longer than your exhalations.
Or if your exhalations are longer than your inhalations.
You can also observe your thoughts.
What kind of thoughts are in your mind right now?
And see these thoughts without judgment,
Without any opinion.
Simply observe and realize what is in your mind.
And your body can relax more and more.
And by relaxing your body,
You'll find that your mind also relaxes.
You can feel how time passes in a very special way.
Since there is no need to rush right now,
You don't have to go anywhere.
There's only the present time.
And keep breathing.
Inhaling and exhaling.
Keeping your attention on your breath.
Noticing if there's any changes in your breathing.
Noticing if there's any physical or mental tension.
And observe that tension.
Where is it?
Is it in your mind?
Or is it in your body?
If it is in your body,
Where in your body can you find that tension?
And give yourself and allow yourself the opportunity to accept that physical or mental tension.
Continue breathing effortlessly.
And notice how you're doing.
And notice if your mind wanders.
Just observe those distractions that are coming.
Notice if it's something that you like or not like.
Notice if there's some desire that you want to do right now or that you don't want right now.
And stop judging your thoughts.
Allow them to be.
And let them pass.
And once again gently bring your attention back to the present and to your breath.
So notice what are some of your mind's favorite distractions.
Realizing what kind of thoughts you're constantly creating.
And without judgment,
Focus on those thoughts.
See them.
And let them pass.
And gently bring your attention back to your breath.
And your breath is like an anchor that helps us to hook us to the present.
So I will always ask you to bring your attention back to your breath.
And to feel the present.
Feeling that sensation of the air entering through your nose,
Passing through your throat,
To your lungs.
And noticing the sensations in your body.
And noticing the sensations in your body when you feel the air entering your body and leaving your body.
Always letting your body breathe effortlessly.
Releasing your body completely.
Releasing all that stress.
And releasing any desire or need to control your breath.
This is your opportunity to accept your breath.
Noticing what happens into your body when the oxygen enters your body.
And when it leaves your body.
Allowing your body to breathe freely.
And when you leave your body alone to breathe,
Notice some of those small sensations that are in your body.
As the air flows through your nose,
Down to the back of your throat,
Entering your lungs and feeling your body.
You can also feel your mouth.
Notice your tongue.
Notice if there is any tension in the air.
And simply by noticing,
This tension can go away effortlessly without trying for it to go away.
And notice how your body is right now.
Notice if you're more relaxed.
Notice if there's less thoughts in your mind perhaps.
And again bringing your tension to your breath.
Breathing here and now in the present.
Feeling each moment.
And notice if in the present there's still some tension in any part of your body.
And become aware of that part of your body.
And with each exhalation,
Allow that tension in your body to leave.
Allow that emotional tension to fade away.
Always returning to your breath,
Gently and effortlessly.
Feeling your body more at ease.
It's a very nice feeling of well-being and inner peace.
And if there's still something that doesn't allow you to feel that peace of mind,
Feel that,
Accept it,
And let it be.
Give it some space to be there and stop trying to control it or not wanting it to be there.
Let it be and it will pass.
And eventually you'll be able to release it and you'll notice that that feeling will disappear by itself with no effort without trying to get rid of it.
And continue observing each passing moment.
Observing your attention.
Where is it going?
And bringing it back to your breath.
Becoming aware that you are breathing.
And observing when you get distracted.
Who's getting distracted?
And gently continue breathing,
Inhaling,
And exhaling.
And there's no need to try to have something happen.
And again,
There's no need to go anywhere.
Just be in this moment,
Keeping your attention on the air flowing into your body and leaving your body.
Feeling your lungs doing their work.
Feeling the temperature in the room where you're at.
And continue to breathe and feel if there's been any changes in your breath.
Noticing the space between each breath.
As you inhale and exhale.
Feeling what happens right before you exhale.
Without judging or thinking if you're doing it right or if you're doing it wrong.
Just allow your breath to happen.
Feel the beginning of each breath and the end of each breath.
Feeling the temperature of the air entering your body.
And giving yourself the opportunity to feel each moment.
In the present.
This is the present.
Now,
We're going to let go of the past.
Whatever has happened has already happened.
I can't help you change the past.
So now I'm going to ask you to let go of the past.
The past is in the past.
And now we're going to let go of any thoughts about the future.
Since the future hasn't happened yet,
There's no need to think about the now.
Let go of the future.
So now feel the present.
How does the present feel?
In the present we can start to build your future.
Feel the present.
Feel your breath in the present.
This is the present.
This is the present.
You you you you you That's it Continue to feel the present again Feeling your body Feeling your legs and your arms lighter You can feel the temperature of the room where you're at And waking up more and more to the present And slowly opening your eyes,
Keeping this feeling throughout your day Feeling happier and more cheerful This is the end of this meditation I wish you all the best in the world And I'll see you next time Thank you for watching!
