Friday Night Guided Meditation

0:00 Okay, we're going to begin the meditation and just relax and make yourself as comfortable as you can. Whatever posture that you find that's most comfortable and make yourself at ease and at peace and just relax and Report an error in the passage at 0:00 Highlight the passage at 0:00

0:39 just spend a few moments to relax your body and bring your Just relax your body. Report an error in the passage at 0:39 Highlight the passage at 0:39

1:17 Relax Report an error in the passage at 1:17 Highlight the passage at 1:17

1:23 your body. Relax your hand, your shoulder, your neck. Just relax. Just Report an error in the passage at 1:23 Highlight the passage at 1:23

1:56 before. Your posture. Report an error in the passage at 1:56 Highlight the passage at 1:56

0:59 Feelings and sensations of your body. Report an error in the passage at 0:59 Highlight the passage at 0:59

1:07 If there's any tightness, Report an error in the passage at 1:07 Highlight the passage at 1:07

1:12 attention in your body, you just relax your body. Report an error in the passage at 1:12 Highlight the passage at 1:12

· · · silence, 1 minute

1:58 You begin with a meditation before you focus on your breath. You just spend a few moments. Just be in this present moment awareness. Stay Report an error in the passage at 1:58 Highlight the passage at 1:58

2:16 in the moment. Practice staying present will heal you. Report an error in the passage at 2:16 Highlight the passage at 2:16

2:30 Obsess and worrying the future will turn out creates anxieties and fear and Report an error in the passage at 2:30 Highlight the passage at 2:30

2:45 replaying. The broken scenarios from the past causes anger and sadness, so we just being stay in this present moment. It's Report an error in the passage at 2:45 Highlight the passage at 2:45

3:11 wonderful being able to stay in the present, not Report an error in the passage at 3:11 Highlight the passage at 3:11

3:19 worrying and obsess about the future, and not replaying all the broken scenarios from the past. Just learn to be at ease and at peace with this moment. We Report an error in the passage at 3:19 Highlight the passage at 3:19

3:59 can start to observe our breath. Just simply observing our in and out breath. If Report an error in the passage at 3:59 Highlight the passage at 3:59

4:21 you find yourself being carried away by your thoughts, thinking about the future or the past, or the things that you haven't done, or all your plans, all your worries, Report an error in the passage at 4:21 Highlight the passage at 4:21

4:45 All you need to do is just to recognize, acknowledge and let it be. Continue Report an error in the passage at 4:45 Highlight the passage at 4:45

4:56 observing your breath. Report an error in the passage at 4:56 Highlight the passage at 4:56

5:03 Just simply observing and Report an error in the passage at 5:03 Highlight the passage at 5:03

5:18 if thoughts arises, just recognize, acknowledge, accept, let it be. Just Report an error in the passage at 5:18 Highlight the passage at 5:18

· · · silence, 1 minute

6:07 continue with full awareness of your in and out breath. Stay in this present moment, fully aware of your whole breath. If Report an error in the passage at 6:07 Highlight the passage at 6:07

6:31 there's anything, If you are thinking any thoughts, just to recognize, acknowledge, accept and let it be and continue with your breath. Continue observing your breath. Report an error in the passage at 6:31 Highlight the passage at 6:31