Friday Night Guided Meditation

0:00 Okay, now just relax. Then we're going to begin some meditation session. Just Report an error in the passage at 0:00 Highlight the passage at 0:00

0:12 find a comfortable posture, whatever posture that makes you feel most comfortable, and Report an error in the passage at 0:12 Highlight the passage at 0:12

0:25 just spend a little bit of time, a few moments, just being in this present moment awareness, just Report an error in the passage at 0:25 Highlight the passage at 0:25

0:40 aware of your body sensations, your feelings, and Report an error in the passage at 0:40 Highlight the passage at 0:40

0:55 putting all the effort. ...into just knowing what is happening in this moment, how you feel in this moment, your body, whether there is any tightness, tension in your body, all your feelings and sensations in your body. Just be aware and all your energy into knowing how you feel this moment and Report an error in the passage at 0:55 Highlight the passage at 0:55

1:40 just relax your body. As much as you can. Report an error in the passage at 1:40 Highlight the passage at 1:40

1:51 Relaxing your body as a way to calm your mind. If Report an error in the passage at 1:51 Highlight the passage at 1:51

2:07 you can feel any parts of your body, there's any tightness or tension, just relax. Make Report an error in the passage at 2:07 Highlight the passage at 2:07

2:22 peace with whatever experience that you're experiencing right now. Whatever feelings that you have this moment. So learn to make peace with this moment. Spin Report an error in the passage at 2:22 Highlight the passage at 2:22

2:45 away. of how you feel in this moment and Report an error in the passage at 2:45 Highlight the passage at 2:45

2:55 just try to relax the Report an error in the passage at 2:55 Highlight the passage at 2:55

3:02 relaxation of your body as a way to help you calming your mind you Report an error in the passage at 3:02 Highlight the passage at 3:02

3:19 can feel as your body relax your mind become calmer and you can feel the calmness in your body and your mind as Report an error in the passage at 3:19 Highlight the passage at 3:19

3:39 you started to feel the peace you Report an error in the passage at 3:39 Highlight the passage at 3:39

3:46 can start Pay attention on Report an error in the passage at 3:46 Highlight the passage at 3:46

3:53 your breath, fully aware of your in and out breath, just Report an error in the passage at 3:53 Highlight the passage at 3:53

4:15 fully aware of your breathing in and breathing out without controlling your breathing, just Report an error in the passage at 4:15 Highlight the passage at 4:15

4:30 in a natural way, just simply breathing in and out. If there's any thoughts that arises, Just recognize, acknowledge, and Report an error in the passage at 4:30 Highlight the passage at 4:30

4:54 not to involve or entertain those thoughts. All Report an error in the passage at 4:54 Highlight the passage at 4:54

5:04 you need to do just to recognize, acknowledge, accept, and let it be, and continue. Take tension under your breath. Just fully aware of your in and out breath. Report an error in the passage at 5:04 Highlight the passage at 5:04