Hello,
My name is Stephen Proctor.
If you just start out by taking a meditation posture.
Now close your eyes over lightly.
Start off by being aware of the feeling of your body sitting or lying down.
Be aware of the feeling of heaviness throughout your body.
Hold your attention on this feeling of heaviness to allow your thinking to start to settle down.
Now gently start to widen your awareness throughout your body.
Be aware of the whole of your body.
Start to notice the movement of the breathing throughout your body of expanding outwards.
You need to be hygroscopic.
Expanding,
Contracting.
Become aware of the rhythm of the breathing throughout the whole of your body.
Now start to allow your awareness to move beyond your body,
Expanding out into the room.
Now start to allow your awareness to move beyond your body,
Expanding out into the room.
Allow your attention to move outwards to any sounds that you hear.
Now start to allow your awareness to move outwards to any sounds that you hear.
Focus only on the change within the sound,
Notice it come and go.
Now start to allow your awareness to move outwards to any sounds that you hear.
Now start to allow your awareness to move outwards to any sounds that you hear.
No longer confined by your body,
Notice the sounds as they come and go,
But also notice the changing sensations within your body.
These all appear within one awareness.
Now also relax your mental grip on your breathing.
Now start to allow your awareness to move outwards to any sounds that you hear.
Allow your awareness to move outwards to any sounds that you hear.
Allow thinking to come and go with the sounds,
With the sensations in your body.
Not holding onto any object within your body anymore,
Allow your attention to go wherever it wants to go.
Now relax your mental grip on your breathing.
Allow your attention to move outwards continuously for your awareness to continue to expand.
How many things can you be aware of?
How many things can you be aware of?
With this widened,
Expanding awareness,
Notice how everything is moving.
How everything just comes and goes.
How everything just comes and goes.
Notice that the nature of thinking,
Sounds,
Sensations in your body is all the same.
They all appear,
They visit,
And like any good visitor,
They leave.
How many things can you be aware of?
Now slowly bring your awareness back into your body.
Coming back within your body.
Back into the feeling of heaviness.
In touch with your body.
Feeling in touch.
Anchor your awareness in the feeling of heaviness and touch.
Now be aware of any sounds around you no longer going out to them.
Hear them but don't listen to them.
And now when you're ready you can gently open your eyes.
Have a lovely day and goodbye.
