Guided Imagery Meditation- moving within

July 27, 2020

Information

With Michele Grand LMT

ID5419

To CiteDCA Citation Guide

00:00Left work leading into our
00:03guided meditation today.
00:05I'm so as we begin as always,
00:08just bring yourself into
00:10a comfortable position.
00:11Whatever is comfortable for you,
00:13whether it's sitting down feet
00:15on the ground or cross legget,
00:17or even laying down flat on
00:20the floor is fine as well.
00:22Just begin to soften any
00:25unnecessary tension in your belly
00:28and shoulders and find a posture
00:31that feels both relaxed an alert.
00:35Just rest your hands in an easy,
00:38effortless way.
00:40With your eyes open,
00:41take a few moments to scan your
00:44aware NIS through the sensations of
00:47your body and wherever possible,
00:51just soften.
00:52And release obvious areas
00:54of physical tension.
00:56Let your eyes stay open for the moment.
01:00And just focus on the middle
01:03of the room wherever you are.
01:05And then see how you can let
01:08your awareness travel across the
01:10room from where you're sitting.
01:13If you're lying down,
01:14you can let your attention
01:16go upwards to the ceiling.
01:18And then notice how you can
01:21let your attention come back
01:24to the center of the room.
01:26And see if you can bring your
01:29attention closer now to about book
01:31reading distance as if you're
01:33reading a book with your hands.
01:35So clearly you can determine
01:37where your attention goes.
01:42And now you can let your eyes close
01:45and just let your attention go inward.
01:51And gently begin to focus on
01:53the sensations of the breath
01:55moving in and out of the body.
02:01You could let your attention go wherever
02:04the breath comes most naturally to you.
02:08For some people, it's the sensations in
02:11the ear in the air, in the nostrils.
02:14And with that gentle feeling coming
02:17in and out as the air passes in.
02:20An out of the nostrils.
02:24For others, they naturally feel the breath
02:28in the chest with the rising and falling
02:31of the chest with each half breath in.
02:35And out. And for most, maybe just beginning
02:40Breathwork and meditation, you may feel
02:43the breath most naturally in the belly.
02:47Feeling the diaphragm underneath the lungs,
02:49pulling air into your lungs,
02:52expanding your belly.
02:54As you breathe in.
02:57And then when the air is released
02:59from the lungs as you breathe out,
03:02the belly actually moves inward.
03:04Since in the abdominal movements in an out.
03:08So see if you can let your awareness
03:11ride the wave of the breath
03:14wherever you feel it most naturally.
03:17Your nostrils?
03:19Your chest, your abdominal movement.
03:23Or for some it may even just
03:26be the whole body breathing
03:28whatever comes naturally for you.
03:31Let's just let your attention
03:33ride the wave of your breathing.
03:37As you're sensing your breath in and out,
03:40you may also sense that your
03:43mind is as vast as the ocean.
03:46Where deep in the ocean beneath the surface,
03:49it's calm and clear.
03:51And from that deep place in the ocean
03:54you can look upward towards the surface
03:57no matter what is going on in your life,
04:01no matter what those conditions
04:03are deep in the ocean,
04:05it's calm and clear.
04:08And just sensing your breath allows
04:11you to access the depth and stillness
04:14of your mind as vast as the ocean.
04:17Where from this deep,
04:19peaceful place you can look upward
04:21at the waves at the surface,
04:23the brain waves that are the thoughts and
04:27emotions and conditions of your mind.
04:29Can you notice all those fleeting
04:32thoughts and emotions that are
04:34just there at the surface that
04:37come and go pretty quickly?
04:39In and out of your awareness,
04:41each day,
04:42like waves at the top of the ocean.
04:47Sensing your breath,
04:48bringing you back to this peaceful place,
04:51filling the profound death of your mind.
04:56When I thought Kamsar a feeling
04:59a memory or sensation and just
05:01warmly and calmly take note of
05:04that mental activity and redirect
05:06your attention to the breath.
05:11Just let your attention return to the breath.
05:16To this depth of your mind,
05:19where you can just sense and observe the
05:22activities of the mind as just activities.
05:25And not the totality of who you are.
05:29See if you can let yourself enjoy
05:33the deep tranquility that comes
05:36from just sensing the breath.
05:40Knowing that, just focusing your
05:43mind on your breathing brings you to
05:46this deep place of calm and clarity.
05:49If your eyes are open,
05:55just close your eyes.
06:02And continue to draw your
06:05attention to your breath.
06:07Continue to breed evenly in quietly
06:10in and out through your nose.
06:14If you can allow each exhale breath to
06:16be at least as long as the in breath.
06:23Taking the D picture of what you're
06:27doing right now, just breathing.
06:31And sitting. Perhaps noticing yourself
06:35as if from the outside looking in?
06:40See the whole shape of your body.
06:43Its outer silhouette.
06:45Feel the breath moving in an out.
06:51Notice how the whole body
06:53moves with each breath in.
06:56And each breath out.
06:59A whole body is breathing.
07:02Soldiers lived.
07:04Chest expands.
07:06Value softens,
07:08take it all in the big
07:12picture of sitting.
07:14And breathing.
07:22And then still present with this
07:25breath awareness follow the sensation
07:28of breath to the specific area.
07:31Of your nose. Feel your breath as
07:34it moves in and out through your
07:38nostrils and notice what you can.
07:51Keep the attention of your mind on
07:54breath as it moves through the nose.
07:57Cool air warming as it comes in.
08:02And the warm air cooling as it goes out.
08:09Notice if one nostril is
08:12dominant over the other.
08:14Or notice if there is a change.
08:18Stay present with whatever
08:20it is that you notice about
08:23breath moving through the nose.
08:44And now still present with your
08:48attention on your breath zero in
08:52further to one small area of the nose.
08:56Notice the breath just as it moves in and
09:01out through the tip of the left nostril.
09:13Stay present with a smaller area
09:16holding the mind still there.
09:19Notice everything you can about
09:22the breath in this one spot.
09:47Feel the movement of the breath,
09:50the temperature of the breath.
09:54Notice that there is a smell
09:57or taste to the breath.
09:59Just notice every detail you can.
10:05But only as the breath moves
10:08past this one tiny spot.
10:32And then can you go further
10:35with attention to breath?
10:38Can you zero in on a smaller area
10:42of sensation? Could you notice,
10:45for example, the breath as it
10:48moves past as single nose hair?
10:51Dial into the tiniest level of
10:54awareness that you're capable of today.
10:57Still present with the breath.
11:00And the sensation of breath as it moves
11:04past this one small spot of the nose.
11:29Wherever the focus of the mind is right now,
11:32stay with the breath and notice
11:34that you could go further.
11:36You don't have to go further, but you could.
11:41Notice that this one small area of attention
11:45could further be broken down into pieces,
11:47and then those pieces are also made up
11:52of smaller pieces and it goes on and on.
11:56So as you closely inspect sensations
11:59in this one small area of the nose.
12:02With the sensation of breath in.
12:06And without, you're aware that this
12:08area can be infinitely broken down into
12:12smaller and smaller levels of detail,
12:14and the deeper you go into each
12:18of these levels of detail,
12:20the more you notice the spaciousness.
12:23That exists.
12:27The spaces between each tiny molecule
12:30that builds the structure of your nose.
12:36The spaciousness of awareness itself
12:39and it's infinite capabilities.
12:42This spaciousness of your own mind.
12:48For a moment West with your mind
12:52in that Speciousness while at the
12:55same time still aware of the breath.
13:33Will continue for just another three breaths.
13:49Now with eyes closed,
13:51gently place a hand over your heart.
13:57Simply feeling the gentle
13:58pressure an warmth of your hand.
14:03You can place your other hand on top
14:06of that hand that's on your heart.
14:13Feel the natural rising and falling of
14:16your chest as you breathe in and out.
14:28Take a deep breath in. Do that mouth.
14:33Exhale through the nose.
14:37Inhale through the nose.
14:40And Exhale through the mouth.
14:46And when you're ready,
14:48you can open your eyes.
14:50Stretch your arms out as far as you can.
14:55Stretched to the right and
14:58stretched to the laughed.
15:00Arms overhead with the breath in.
15:03And Exhale into prayer pose.
15:10When you're ready, you can open your eyes.
15:14I hope you're all feeling relaxed now,
15:17and it's just so interesting to
15:19realize as we go from there.
15:21Meditation was going from big to small,
15:24so as we go from big thoughts
15:26to just focusing on smaller
15:28and smaller pieces in place,
15:30is it actually creates a spaciousness
15:33inside of us and a bigger a bigger
15:36awareness and a greater relaxation.
15:37So that's something that we can
15:40do at anytime throughout our day.
15:43I wish you all well.
15:44I wish you all a good week.
15:46Made a longtime sunshine upon
15:48you and I love surround you.
15:50The pure light within you guide
15:51your way on guide your way on on
15:54Michelle Grand Massage Therapist,
15:55Smilow Cancer Hospital and I hope
15:57to see you again on Thursday.
15:59If you can join at 1:30 K.