During this mindfulness training,
We'll be developing the skill of expanding awareness to disperse energy and settle restlessness.
If you just start out by taking your meditation posture,
Allowing your eyes to close over lightly,
Starting to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Using the change within the sound to hold your attention.
Becoming aware of any sounds around you.
Becoming aware of any sounds around you.
Now slowly bringing your awareness into your body.
Being aware of what it feels like just to sit here.
Aware of the experience of warmth or coolness within your body,
Holding them gently in mind.
Becoming aware of the experience of warmth or coolness within your body,
Holding them gently in mind.
Also becoming aware of the touch of your hands.
Feeling the pressure of your body as it rests on the chair or on the floor,
Grounded.
The experience of your body just sitting here.
Feeling the pressure of your body just sitting here.
Feeling the pressure of your body just sitting here.
Now relaxing your chest and belly,
Allow your breathing to flow freely and naturally within your body.
Being aware of the gentle movement of your breathing.
Just being aware of your breath as it flows in.
And as it goes back out again.
And as it goes back out again.
And as it goes back out again.
And as it goes back out again.
And as it goes back out again.
Now gently start to widen your awareness throughout your body.
And becoming aware of the movement of your body as it breathes.
Start to notice that as your breath comes in,
Your body feels expanding outwards.
Noticing that as your breath goes out,
Your body deflates relaxing inwards.
Just gently align your awareness with the movement of your body as it breathes.
And as it goes back out again.
And as it goes back out again.
As your breath comes in and your body feels expanding outwards,
Just allow yourself to open.
Open to whatever you're experiencing now.
As your breath goes out and your body deflates,
Allow yourself to soften,
Relax with that out-breath.
In-breath open,
Out-breath,
Soften,
Relax.
And as it goes back out again.
And as it goes back out again.
Now start to widen your awareness to the borders of your body.
Widening the borders of your body and the room around you.
And as it goes back out again.
Start to feel the borders of your body open as the breath comes in.
And notice and relax as each breath goes out.
Expanding,
Deflating,
Relaxing.
Just gently become aware of the rhythm and the breathing throughout the whole of your body.
Just gently become aware of the rhythm and the breathing throughout the whole of your Now start to allow your awareness to move beyond your body into the room.
Moving outwards.
Allowing it to expand outwards to sounds around you.
Allowing it to expand outwards to sounds around you.
Noticing the flow of change within the sound.
Allowing it to hold your attention.
Allowing it to expand outwards to sounds around you.
No longer confined by your body.
Notice the flow within the sound as it comes and it goes.
Allowing it to expand outwards to sounds around you.
Start to soften your relationship towards sound.
Relaxing the effort to hear.
Relaxing the effort to hear.
Also noticing the flow of sensations within your body with each breath.
Flowing throughout your body.
Start to soften,
Relax your relationship towards your body.
Relaxing any effort you feel.
Relaxing any effort you feel.
Noticing the flow of effort within your mind.
The effort of holding your attention present.
Start to soften your relationship towards your mind.
Relaxing the effort to do.
Relaxing the effort to hear.
Notice the flow of effort within awareness itself.
The very effort to be aware of everything.
Relaxing the effort to hear.
Relaxing the effort to hear.
Start to soften your relationship towards your experiences within awareness.
Relaxing the effort to know.
Relaxing the effort to hear.
Notice how all experiences blend into awareness.
They just all come and go.
They all appear within one awareness,
Ever expanding outwards.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Allow all experiences to flow through this awareness.
Relaxing the effort to hear.
Feeling the stillness growing in this awareness.
Becoming ever still.
Relaxing the effort to hear.
Feeling the calm as it grows.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Moving ever outwards calm.
Relaxing the effort to hear.
Relaxing the effort to hear.
Still.
Still.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Relaxing the effort to hear.
Now slowly bring your awareness back into your body.
Relaxing the effort to hear.
Relaxing the effort to hear.
Becoming aware of what it feels like just to sit here.
Relaxing the effort to hear.
And opening to any sounds around you,
Allow those sounds to come into you.
Relaxing the effort to hear.
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.
And goodbye.
