Original subtitles

do not listen to this recording whilst

driving or whilst operating machinery

only listen when you can safely relax

and bring your full awareness to your

own complete comfort

oh oh this is Michael Seeley 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 calm a mind the sessions purpose is

to allow you to release yourself from

the chronic busyness of any excessive

day-to-day thinking patterns so that you

may positively benefit in all ways 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 each other or

perhaps you do recognize this to be an

excessive need of your own minds wish to

analyze evaluate and replay certain

personal life events over and over and

over when this happens to us it can feel

as if we are 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 reanalyzing

or rethinking our own life's 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 elimination

and it comes within the practice of

mindfulness styled meditation with these

relatively simple and easy techniques

you are about to learn you'll find that

we can powerfully train how everyday

conscious minds to automatically move

towards the more productive and

resourceful states of enjoying a very

real sense of pleasant confidently felt

emotional detachment after all it is the

emotional components 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

you

please position yourself in a place and

posture where you can comfortably listen

for the next little while

once you have found your best 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 there

become aware of your ribs expanding with

each breath

and your ribs gently contracting as H

breath exhales

you

remembering there is no need to hold any

individual breath simply become aware of

the movement of your birth

as each breath moves in and each breath

moves out

and become aware of the temperatures of

your body the sensations of coolness 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 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

these moments just note and become aware

of these sensations and acknowledge

those 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 your elects

notice any parts of you but may feel

more relaxed and 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

hit notes and observes

has he become more aware of your body

functioning automatically

continuing on or by itself for a 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

this time now is the time for you and

this time now is the right time for you

to be learning and gaining in your

understanding

learning about yourself and your own

reactions

your own behaviors

and your growing ability to simply

observe and accept that you can rest and

remain here fully in the present moment

understand that this is where you are

becoming anchored positively into the

here and now as you continue to breathe

now if you wish it you can also choose

to slow down your breath only at a rate

that is comfortable to you and you can

do this by allowing your very next

breath in to become just a little slow

and allowing your next breath out to

become just a little longer

comfortably slowing your cycles of

breathing

you

allowing your mind to inform your

rhythms of breath in these calming ways

you

and as you do notice that pleasant sense

of feedback layer your own awareness

that reflects back to here becoming

aware of how your body can and does

naturally respond

responding to such a simple thought

you

and understand you are not wasting any

excess of thought

you are not using too much energy of

thought

you are simply thinking normally and

naturally asking your body to slow down

into that Karma breath

easily and effortlessly notice your

gentler slower breathing

and because you are extending your

awareness here orienting 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 - 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 sometimes there

is a label or a phrase or a word

sometimes there is a description

just night now whatever it is that your

mind may wish to create and become aware

of the temporary nature of thinking

understanding that thoughts come and

thoughts go

and choosing to instead remain just a

little further removed

because you are allowing yourself space

outside of evaluations

allowing yourself space outside of the

minds judgments and instead simply being

you

noticing these judgments for what they

are being creations of the mind

as you allow any thoughts to just exist

there under your own car observation

knowing there is no need to try to

control thoughts or thinking there is no

need to try to change thoughts or

thinking

very simply an allowance and this place

given to those thoughts as they play out

their across your mind observation and

you offer your best acknowledgement to

those thoughts

accepting and allowing such thoughts to

come as they may and then allowing such

thoughts to wine down and dissipate and

fade away

and you understand that yes these are

your thoughts but you also know and

understand and who you are is so much

more than simply your thoughts

you can witness a sparks of thoughts

come and then go almost like a comet or

a shooting star and flashes across a

clear night sky

a single thought can enter your minds

field of awareness and you can easily

acknowledge that that thought carries

its own certain energy and some thoughts

have a particularly strong energy and

they like to call attention to

themselves some thoughts seem to like to

jump up and down

and yet other thoughts are much more

quiet and subdued

but always you can rest and relax

observe it outside of all thoughts

as you are choosing to witness and watch

from this comfortable distance as each

thought simply passes

calm and observant in each moment you

can choose to return your focus and your

gentle attention back again to your

calming fuller breaths breathing in and

breathing out

always able to return to this focus on

your breath

and now allow this awareness to really

note and observe the smaller sensations

that come with each breath knowing that

you are training your observing mind as

you acknowledge a sense of cooler air as

it passes through your nose

and notice that say Mia becoming

slightly warmer as it moves and flows

gently down through your throat and your

Airways

feeling that calm expansion as this

warmer air enters your lungs and again

you know there is no need to hold this

air within as you simply allow the

breath to breathe all by itself and you

remained observant to the calm and full

cycles of your natural breath

allowing the body to breathe naturally

and completely

you remind the silent observing watcher

of each breath

now you can remember that this is the

basics of mindful breath awareness and

this practice in itself is so very

powerful to you by simply allowing

yourself to become aware of your calm

breathing in this way you can gently

guide and return your conscious

awareness always back to your breath

so that as you allow individual thoughts

to enter into your observation however

or wherever or whenever they may arise

you will now offer to those thoughts

your comest acknowledgments just as if

our wise old a teacher might appreciate

observe the youthful energies of a small

child and then you may easily watch

again as the energies of those very same

thoughts fade or burn out or disappear

and you allow those thoughts to so

easily continue passing by offering no

resistance simply allowing those

thoughts to disappear and fade to

wherever they will go and yet you can

observe that you and who you truly are

always remains

you're observing calmly detach self

always remains

Oh calm self always remained in the

present moment

understanding you are more than your

thoughts and you are more than your

reactions

and in this very real way there is this

very real part of you that continues on

simply observing and watching and

witnessing

enjoy easily and naturally able to

return your awareness always back to the

breath making the choice to remain

present in the present coming back to

the breath breathing in and breathing

out anchored to the present moment

now you can remind in this mindful state

for as long as you wish as the

background to this recording or continue

for some time and if you are listening

to this as you wish to drift off to

sleep and you can further relax your

conscious awareness to enter into that

pleasant and restful night slam BER so

that you will awake when you do feeling

rested relaxed and re-energized or

otherwise you may choose to remain awake

and alert calmly observant of your own

mindful breathing feeling powerfully

confident and peacefully detached

knowing you may return again to your

fully alert eyes open state whenever you

choose to re-emerge and reopen your eyes

making your choice to bring this

meditation session to its comfortable

clothes and my voice will leave you now

to continue as you may as I thank you

for listening and my best wishes to you

for your times now and ahead

you

you

you

you

you