During this mindfulness training,
We'll be developing the third amideopila of stillness.
If you just start out by taking your meditation posture,
And closing your eyes over lightly.
Start to be aware of what it feels like,
Just to be here.
Now gently bringing your awareness to your face.
And allow,
Allowing you forward to relax.
Feeling the relaxation coming into your forehead.
Allowing the relaxation to flow down into your eyelids,
Your eyes.
Allowing your eyelids to droop,
To become heavy.
Allowing your eyelids to become so heavy,
It feels like you're falling asleep.
The relaxation flows down into your cheeks,
Your jaw.
Enjoy opening slightly.
Feeling that relaxation coming to the whole of your face.
So relaxed.
The relaxation starts to flow down through your neck to your shoulders.
Allowing them to drop slightly.
And feeling that relaxation flow into your upper chest,
Your upper back.
The relaxation starts to flow down your arms to your hands,
Your fingers.
Relaxing your fingers.
Your arms hang loosely from your body.
So relaxed.
Relaxing your chest and belly allow your breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of the breathing.
Allowing your breathing to become so gentle,
So relaxed you can barely feel it moving at all.
Allowing the relaxation to flow down into your hips.
Opening slightly.
Bring down your legs to your feet.
Your whole body becoming so heavy,
So relaxed.
Allowing your body to move freely and naturally within your body.
Calm.
Relaxing your body.
Relaxing your body.
Still.
Relaxing your body.
Relaxing your body.
Relaxing your body.
Relaxing your body.
Relaxing your body.
Now bringing your awareness back into your body.
Becoming aware of any sounds around you and allowing those sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
