Do not listen to this recording whilst driving. Only listen when you can safely relax, and bring your full awareness to your own complete comfort.
Hello, this is Michael Sealey, welcoming you to this guided meditation session. I have recorded this session for you as a form of mindfulness meditation with the intention to help you create a state of your own, relaxed, more observant, quieter, and a calmer mind. This session’s purpose is to allow you to release yourself from the chronic busyness of any excessive day-to-day thinking patterns, so that you may possibly benefit always in mind, body, and spirit.
Perhaps, you have found, that sometimes, your own thoughts can build up and up. Perhaps, sometimes, so much, that this continuous habit of thinking can become a worrying stressful type of constant mind agenda, or perhaps, you do recognize this to be an excessive need of your own minds, wish to analyze, evaluate, and replace certain personal life events over and over, and over.
When this happens to us, it can feel that it’s as if we’re becoming trapped, or locked, into some endless spiral of unhelpful mental activity without any clear sign of easy relief. Within Psychology, this type of constant replaying, re-analyzing, what we’re thinking our own life events is known by the term rumination, and rumination is regarded as very common to the state of chronic anxiety and depression.
But thankfully, there is a happier solution to these habits of rumination. And it comes within the practice of mindfulness-styled meditation. With this relatively simple and easy techniques you are about to learn, you will find that we can powerfully train how every day, conscious minds, do automatically move towards a more productive and resourceful state of enjoying a very real sense of pleasant, confidently felt emotional detachment.
After all, it is the emotional component of anxiety, the stresses and the worries that we can feel and even imagine for ourselves, which we are seeking to ultimately change.
So now, let us begin.
Please position yourself in a place and posture where you can comfortably listen for the next little while.
Once you have found your base comfort, go ahead and close down your eyes as soon as you wish. Now, allow your awareness to move to your breath. Noticing the rise and the fall of your chest. And noticing the rise and fall of your lower stomach. As you become aware of your diaphragm muscles layer. Become aware of your ribs, expanding with each breath. And your ribs gently contracting as each breath exhales.
Remembering there is no need to hold any individual breath. Simply become aware of the movements of your breath. As each breath moves in and each breath moves out. And become aware of the temperatures of your body, sensations of coldness or warmth. Perhaps, some parts of you are warmer and other parts of your body. Knowing there is no right way or wrong way, just become aware of sensations of warmth in your hands and your fingers. And then any sensations of warmth in your feet and your toes.
Notice any sensations felt throughout your arms or your legs. And any sensations felt closer in towards the center of your body. For this moment, just note and become aware of these sensations. And acknowledge our sensations knowing and understanding that these sensations may change over time. And knowing that this is perfectly normal for all healthy resting bodies. And become aware of your resting body’s subtle movements, even as you relax, notice any parts of you that may feel more relaxed than others. And any parts of you that may feel any tension or tightness. There is no need to force a particular relaxation, because you are simply allowing your mind to accept whatever it notes and observes.
As you become more aware of the body functioning automatically, continuing on all by itself from moment to moment. Time, here, is unfolding at its normal pace. There is no need to rush, no need to be anywhere else at all, as time now is the time for you, and its time now is the right time for it to be learning and gaining in your own understanding. Learning about yourself and your own reactions. Your own behaviors and your growing ability to simply observe and accept that you can reset and remain here fully in the present moment.
Understand that this is the way you are becoming anchored positively into the here and now as you continue to brave.
Now, if you wish it, you can also choose to slow down your breaths, only at the right, that is comfortable for you, and you can do this by allowing your very next breath in to become just a little slow, and allowing your next breath up to become just a little longer.
Comfortably slowing your cycles of breathing. Allowing your mind to inform your rhythms of breaths in these calming ways. And as you do, notice that pleasant sense of feedback there. Your own awareness that reflects back to you, becoming aware of how your body can and does naturally respond.
Responding to such a simple thought and understand you are not wasting any excess of thought. You’re not using too much energy of thought. You are simply thinking normally and naturally, asking your body to slow down into that calmer breath. Easily and effortlessly, notice your gentler slower breathing and because you are extending your awareness here, or hinting your gentle focus to your breathing itself, you may feel that calm and relaxed aura of simply being present, which can relax and reassure you with each new breath you take.
Now, as you observe each breath, you may notice, too, any thoughts, which may arise. Notice any internal judgments or any evaluations, which the mind may want to create. Just observe whatever thoughts your mind may wish to create.
And sometimes, there is a sense of boredom or distraction.
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Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]
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