Friday Night Guided Meditation

0:01 Okay, so let's start tonight's guided meditation. So Report an error in the passage at 0:01 Highlight the passage at 0:01

· · · silence, 1 minute

0:55 we keep our eyes closed and Report an error in the passage at 0:55 Highlight the passage at 0:55

1:05 we bring our attention to our body and Report an error in the passage at 1:05 Highlight the passage at 1:05

1:28 we adjust our body. Take few minutes so you find a comfortable posture so Report an error in the passage at 1:28 Highlight the passage at 1:28

1:41 you can sit with ease for half an hour. We Report an error in the passage at 1:41 Highlight the passage at 1:41

· · · silence, 1 minute

2:46 gently move our awareness. Report an error in the passage at 2:46 Highlight the passage at 2:46

2:53 Through our body and Report an error in the passage at 2:53 Highlight the passage at 2:53

3:10 we notice all the different parts, we Report an error in the passage at 3:10 Highlight the passage at 3:10

· · · silence, 1 minute

3:55 gently let this body relax. Report an error in the passage at 3:55 Highlight the passage at 3:55

4:04 It's important to work on our body before we pay attention to our mind in Report an error in the passage at 4:04 Highlight the passage at 4:04

· · · silence, 1 minute

5:06 noticing if there is any tension in any muscles or any parts. We Report an error in the passage at 5:06 Highlight the passage at 5:06

5:19 spend some time on it. Report an error in the passage at 5:19 Highlight the passage at 5:19

5:34 And we let this body relax, Report an error in the passage at 5:34 Highlight the passage at 5:34

· · · silence, 1 minute

6:37 continuously moving, awareness in our body. Report an error in the passage at 6:37 Highlight the passage at 6:37

· · · silence, 1 minute

7:46 Different thoughts may come into your mind. We Report an error in the passage at 7:46 Highlight the passage at 7:46

7:59 accept them. We Report an error in the passage at 7:59 Highlight the passage at 7:59

8:08 just observe and let them go. No Report an error in the passage at 8:08 Highlight the passage at 8:08

· · · silence, 1 minute

9:06 need to worry about the past. The past is gone. You Report an error in the passage at 9:06 Highlight the passage at 9:06

9:19 don't need to carry that burden. Report an error in the passage at 9:19 Highlight the passage at 9:19

9:35 Instead, we live in present. No Report an error in the passage at 9:35 Highlight the passage at 9:35

· · · silence, 1 minute

10:28 need to plan. The future is always uncertain. No Report an error in the passage at 10:28 Highlight the passage at 10:28

10:42 need to waste our time now. We Report an error in the passage at 10:42 Highlight the passage at 10:42

· · · silence, 1 minute

11:30 observe the gap between these different thoughts. We Report an error in the passage at 11:30 Highlight the passage at 11:30

11:51 look for those quiet moments when Report an error in the passage at 11:51 Highlight the passage at 11:51

12:01 the mind is silent. Report an error in the passage at 12:01 Highlight the passage at 12:01

· · · silence, 1 minute

13:15 We slowly move our attention to our breath, Report an error in the passage at 13:15 Highlight the passage at 13:15

13:31 observing the breath coming in in Report an error in the passage at 13:31 Highlight the passage at 13:31

13:41 its natural flow and Report an error in the passage at 13:41 Highlight the passage at 13:41

13:49 breath going out. Report an error in the passage at 13:49 Highlight the passage at 13:49

· · · silence, 1 minute

15:17 With each breath, Report an error in the passage at 15:17 Highlight the passage at 15:17

15:22 we let our mind become calm. Report an error in the passage at 15:22 Highlight the passage at 15:22

· · · silence, 1 minute

16:47 Breathe in peace. We Report an error in the passage at 16:47 Highlight the passage at 16:47

16:54 breathe out letting go. All Report an error in the passage at 16:54 Highlight the passage at 16:54

· · · silence, 1 minute

18:01 be quiet. I'll Report an error in the passage at 18:01 Highlight the passage at 18:01

18:06 speak close to the end of meditation. You're Report an error in the passage at 18:06 Highlight the passage at 18:06

· · · silence, 11 minutes

29:26 coming. Report an error in the passage at 29:26 Highlight the passage at 29:26

29:30 Close to the end of meditation. This Report an error in the passage at 29:30 Highlight the passage at 29:30

29:44 is the time to review your meditation. How Report an error in the passage at 29:44 Highlight the passage at 29:44

30:00 is your mind state now? Report an error in the passage at 30:00 Highlight the passage at 30:00

30:06 What has changed? How Report an error in the passage at 30:06 Highlight the passage at 30:06

30:17 that change happened? Report an error in the passage at 30:17 Highlight the passage at 30:17

· · · silence, 2 minutes

32:23 You can open your eyes and come out of meditation unless you are in a jhāna. Report an error in the passage at 32:23 Highlight the passage at 32:23