During this mindfulness training,
We'll be developing the third amideo pillar 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.
Start to be aware of what it feels like just to be here.
Opening up to any sounds around you.
And allowing the change within the sound to hold your attention.
And allowing the change within the sound to hold your attention.
Now slowly bring your awareness into your body.
Becoming aware of what it feels like just to sit here.
Aware of any warmth or coolness within your body.
And allowing the change within your body.
Just fully aware of the experience of your whole body and just sitting here.
And allowing the change within your body.
Now gently bringing your awareness into your body.
Now gently bringing your awareness to your face.
Becoming aware of the whole of your face.
Just noticing any tension that you're holding within your forehead.
And allow.
Allowing your forehead 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.
Whole upper body becoming so relaxed.
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.
And 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.
Relaxing.
Allowing the relaxation to flow down into your hips.
Opening slightly.
Flowing down your legs to your feet.
Your whole body becoming so heavy.
So relaxed.
Relaxing.
And allow.
Allowing the heaviness to grow in your body,
Giving up all effort in your body.
Relaxing.
Soften.
Softening deeper into your body.
And becoming very present.
Relaxing.
Falling with each breath.
Relaxing.
Sinking.
Calm.
Calm.
Still.
Still.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Now bringing your awareness back into your body.
Becoming aware of your whole body just sitting here.
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.
And goodbye.
