|
|
|
Living
In The Present
Dynamic
Mindfulness
_1.jpg)
Meditation
is a daily retreat for the body, mind & soul. A connection
with
your authentic self, and
a friendly investigation of your Ego/ Fear/ Mind.
Guided
Mindfulness Meditation
Making
an intention to take this time to pay wise, non-judgmental
attention, and compassionately investigate my experience as
it is unfolding moment by moment.
Taking a moment to get comfortable... Sitting in an upright
position; (or lying down if sitting is impossible) spine straight
- but not rigid, chin tucked in, shoulders relaxed; hands
clasping or resting on the lap. Allowing the eyes to gently
close ... (Pausing)
Noticing the sensations of the feet touching the floor and
the connection of the body to the earth. Feeling the hands
touching the lap or each other... (Pausing)
Noticing sounds around; from the obvious to the subtle, and
letting them go... (Pausing)
Scanning the body for sensations from head to toes, sensations
such as an itch, a pain, a tickle or a strain. When noticing
a sensation - feeling it and letting it go... (Pausing longer)
Paying attention to the breath... Noticing the air brushing
the nostrils - inhaling and exhaling... Breathing in - pushing
the abdomen out, and breathing out - pulling it in... Breathing
in to the full capacity of the lungs and breathing out - expelling
all the air, without forcing or straining. Finding the natural
rhythm of breathing and settling into it until it feels comfortable
and stress- free... Feeling the breath as an anchor and as
a place of refuge... (Pausing)
Scanning
for thoughts.... noticing fearful, critical and self-judgmental
thoughts without attaching... accepting them like clouds in
the sky or waves in the ocean... letting them come and letting
them go... (Pausing longer)
Noticing feelings such as mad, sad, scared or glad. Noticing
the physical sensations in the body... noticing the thoughts
and the story the mind is telling about them; the 'because'
and the 'why'... letting them go... (Pausing longer)
Simultaneously continuing to notice and let go of sounds,
physical sensations, breath, thoughts and feelings...
Having compassion for being human. Opening the heart to this
breath... and this breath... and this present moment...
RespectingEnduringAcceptingLife
-- Joy
Of
Being
@ THE PRESENT
Inhaling… & exhaling…
Feeling the air brushing my nostrils….
Keeping my attention on the breath moving in and out …
Noticing where it’s constricted…
Enduring the constriction and Accepting it… relaxing
into it… letting go….
Respecting this breath, that’s creating my life newly
– right now…
Inhaling… & exhaling…
Hearing sounds…. sounds of nature, street noises, electrical
sounds, humming sounds, the sound of my own breathing…
Enduring sounds - letting go of any judgment…
Accepting them the way they are…
Respecting this breath… that’s creating my life
newly – right now…
Inhaling… & exhaling…
Noticing bodily sensations in the:
feet… knees…. thighs… pelvis….
back… belly… shoulders… chest… neck…
head… face…
Enduring these sensations – letting go of any judgment…
Accepting them for what they are - bodily sensations…
Respecting this breath…. that’s creating my Life
newly – right now...
Inhaling… & exhaling…
Noticing thoughts… voices… memories arising in
the mind…
Without attaching or judging, labeling them….
Enduring and letting them be…
Accepting and letting them go…
Respecting this breath…. that’s creating my Life
newly – right now
Inhaling… & exhaling…
Noticing feelings… emotions …
Anger… sadness…. joy… fear…
Opening up to them and Enduring -
Without judging… Accepting emotions – and letting
go…
Respecting this breath that’s creating my Life newly
– right now...
Greatful & Loving who you are...
Enjoying your being.....
Resting
in the present…
|