Hi,
My name is Pierros,
I'm a coach and meditator and today I will guide you through a meditation which is called Expanded Awareness.
And this is exactly what we want to achieve through this meditation,
To expand our awareness,
To become more receptive and more flexible.
You can sit down on the floor or on a chair and take a few moments before we begin to adjust your position to fix your posture.
So let's begin.
And I would like you to take a few deep breaths as a way of settling down your mind.
Inhale deeply.
And as you exhale,
Let the air move freely out of your nostrils.
Inhale again.
And exhale.
And let the breath go on,
On its own.
You don't have to control it,
Just let your body breathe.
And become aware of where you are right now,
Of the room,
Of the space.
Become aware of your feet or your seat bones as they are touching the floor.
Feel the weight of your body.
Feel the weight of your hands on your thighs or on your knees.
Feel the movement of the air on your face,
Your hands.
And feel how your clothes gently touch your skin.
And as you do that,
Let go of any unnecessary tension on your body,
Anything that does not serve you right now.
Become aware of your sight.
And if you have your eyes closed,
Be aware of the colors and the shades behind your eyelids.
Become aware of the taste and smells.
And be aware of the sounds that you are hearing right now.
The sounds in the room,
Outside.
And let your hearing expand and go beyond the farthest of sounds.
Perhaps you notice that your mind makes comments on this,
But that's normal.
So for the next few moments of this exercise,
I don't want you to worry about these comments.
Just be aware of your sight,
The taste,
The smells,
Your hearing.
Now,
I will go silent for the next few minutes.
And I would like you to rest in this great awareness.
Let's first reassemble.
If your mind is wondering,
If your mind makes comments,
Don't worry about this.
Just let your thoughts go,
Let them pass,
As clouds in the sky.
Let them pass,
As clouds in the sky.
Let them pass,
As clouds in the sky.
And now,
Slowly and gently,
Bring your awareness back to your body and feel its weight.
With the feeling of your feet or your seat bones as they are touching the floor,
Feel the support from the earth being beneath you,
Always there,
Always supporting you,
Always holding you where you are.
Take a few deep breaths,
Deep and slow breaths.
Start moving your fingers and your toes and when you feel ready,
You can open your eyes.
I hope you enjoyed this guided meditation and thank you for listening.
