During this mindfulness training,
We'll develop the first M.
I.
D.
L.
Softening skill of abandoning intention.
We do this by systematically creating the desire to move and abandoning that desire.
Feeling the relaxation that arises in the body and also that arises within the mind.
Start out by taking a meditation posture.
When seated,
Place one hand on each leg,
Palm facing downwards.
Now close your eyes ever lightly and start to be aware of what it feels like just to be here.
Become aware of any sounds around you and allow any change within the sound to hold your attention.
Now close your eyes.
Now gradually bring awareness into your body.
Becoming aware of what it feels like just to sit here.
Aware of any warmth or coolness within your body,
Holding them gently in mind.
Also become aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor.
Your whole body just sitting here.
Now we'll start our softening training.
Start to become aware of your right arm as it rests on your leg.
Slightly relax any tension in that arm,
Allowing it to become heavier,
More relaxed.
Now without moving your arm,
Picture in your mind your right arm lifting up.
Feel the muscles tightening your right arm as it gets ready to lift.
And then drop your right arm,
Allow it to relax.
Notice the relaxation of your right arm as it rests on your leg.
Heavy.
Once again picture in your mind your right arm lifting up.
Feel the muscles in your arm gathering,
Ready to lift.
Now drop it.
Allow your right arm to relax.
Notice the relaxation in your right arm as it rests on your leg.
Heavy.
Now becoming aware of your left arm as it rests on your leg.
Slightly relax any tension you feel so that your arm becomes heavier,
More relaxed.
Now without moving your left arm,
Picture in your mind your arm lifting up.
Feel the muscles in your arm start to tighten,
Gathering,
Ready to lift.
Now drop it.
Allow your left arm to relax.
Now again without moving your arm,
Picture in your mind your left arm lifting up.
The muscles gather.
Now drop it.
Allow your left arm to relax.
Feel the relaxation in both of your arms.
Heavy.
Now gently bring your awareness to your right shoulder.
Picture your right shoulder lifting upwards.
Muscles gathering.
Now drop it.
Allow it to relax.
Picture your right shoulder lifting upwards.
Muscles gathering.
And drop it.
Relax.
Picture your left shoulder lifting upwards.
Muscles gathering.
And drop it.
Feel in that relaxation in your left shoulder.
Again.
Picture your left shoulder lifting upwards.
Gathering.
And drop.
Relax.
Feel the relaxation in both your shoulders.
Heavy.
Now bringing your awareness to your chest.
Picture your chest lifting upwards.
Gathering.
Drop it.
Relax.
Picture your chest lifting upwards.
Gathering.
Drop.
Picture your back lifting upwards.
Gathering.
Drop it.
Relax.
Picture your back lifting upwards.
Muscles gather.
And drop.
Feeling the relaxation,
The heaviness in the whole of your upper body.
Bringing awareness to your face.
Picture your jaw lifting upwards.
Lifting.
And drop.
Relax.
Picture your jaw lifting upwards.
And drop.
Now picture your eyebrows and forehead lifting upwards.
And drop.
Relax.
Picture your forehead and eyebrows lifting upwards.
And drop.
Becoming aware of your whole head.
Picture your head lifting upwards.
Drop it.
Picture your head lifting upwards.
And drop.
Relax.
Feel the relaxation,
The heaviness in your head and your face.
Bringing awareness to your belly.
Picture your belly lifting upwards.
Gathering.
And drop.
Relax.
Picture your belly lifting upwards.
And drop.
Picture your hips lifting upwards.
Muscles gather.
Drop them.
Relax.
Picture your hips lifting upwards.
And drop.
Picture your right leg lifting upwards.
Feel it gather.
Drop it.
Right leg lifting.
Drop.
Relax.
Picture your left leg lifting upwards.
Gather.
Drop it.
Picture your left leg lifting upwards.
Drop.
Picture your right foot lifting upwards.
Lifting.
Drop it.
Picture your right foot lifting up.
Drop.
Relax.
Picture your left foot lifting upwards.
Feel it lifting.
And drop it.
Picture your left foot lifting up.
Gathering.
Drop.
Relax.
Allow in the chair of the floor to take the full weight of your body.
Giving up all effort in your body.
Now picture your whole body lifting up as if you were about to stand.
Muscles gather.
Now drop it.
Relax.
Picture your whole body lifting up as if it was about to stand.
And drop.
Relax.
Whole body lifting.
Gather.
Drop it.
Whole body lifting.
Drop.
Whole body lifting.
Drop.
Relax.
Whole body lifting.
Drop.
Lifting.
Drop.
Lifting.
Drop your body.
Lifting.
Drop.
Drop your body.
Lifting.
Drop.
Lifting.
Drop.
Lifting.
Drop.
Now slowly bringing your awareness back into your body.
Becoming aware of what it feels like just to sit here.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care and have a wonderful day.
And goodbye.
