Friday Night Guided Meditation

0:02 Can people hear me? Is it good? Yeah? Report an error in the passage at 0:02 Highlight the passage at 0:02

0:09 So, how's everyone today? You okay? So let's do some meditation together, yeah, for half an hour. Report an error in the passage at 0:09 Highlight the passage at 0:09

0:24 It doesn't mean I'm enlightened already. Is this going to be on the whole time? When we meditate, is that how it works? Report an error in the passage at 0:24 Highlight the passage at 0:24

0:41 So much light. Okay, okay, okay. Behave. Okay, let's do some meditation together. Yeah, so Report an error in the passage at 0:41 Highlight the passage at 0:41

1:04 find a posture that you're comfortable with in Report an error in the passage at 1:04 Highlight the passage at 1:04

1:14 whatever way that you're sitting. Let's check your legs. Are they comfortable? If Report an error in the passage at 1:14 Highlight the passage at 1:14

1:31 there's any tension, somehow just too much tension, just a little bit more than your comfort level, then just shift it a little bit. Just make sure that your base, Report an error in the passage at 1:31 Highlight the passage at 1:31

1:52 Your legs, how you're putting them, is supporting you in an even way. And Report an error in the passage at 1:52 Highlight the passage at 1:52

2:05 together with your sitting bones, you should have a stable, balanced, and even base to support you. Report an error in the passage at 2:05 Highlight the passage at 2:05

2:20 And it's comfortable, so you're not forcing yourself into some uncomfortable position. And Report an error in the passage at 2:20 Highlight the passage at 2:20

2:41 then just ask yourself, what does my spine feel like? What does it feel like right now? Report an error in the passage at 2:41 Highlight the passage at 2:41

2:59 If you can put your spine in a position that helps you to breathe properly, that Report an error in the passage at 2:59 Highlight the passage at 2:59

3:08 you don't feel like you're squashing your chest or your stomach. Report an error in the passage at 3:08 Highlight the passage at 3:08

3:28 Check your shoulders. If Report an error in the passage at 3:28 Highlight the passage at 3:28

3:34 there's a lot of tension in your shoulder, then with each out-breath, you can just relax them as much as you can. Just imagine all the tension just go down with your breath. Report an error in the passage at 3:34 Highlight the passage at 3:34

4:09 What does my face feel like? Report an error in the passage at 4:09 Highlight the passage at 4:09

4:15 Notice all the muscles around your eyes, the Report an error in the passage at 4:15 Highlight the passage at 4:15

4:25 areas between your eyebrows or between your eyes. Report an error in the passage at 4:25 Highlight the passage at 4:25

4:33 If there's any slight tension, it's very uncomfortable there. Let's see if you can relax them. The Report an error in the passage at 4:33 Highlight the passage at 4:33

5:03 muscles around your mouth. Report an error in the passage at 5:03 Highlight the passage at 5:03

5:16 You're not going to the dentist, so you don't have to tense around your mouth. You can just relax them. You're Report an error in the passage at 5:16 Highlight the passage at 5:16

· · · silence, 1 minute

6:18 feeling at ease. Report an error in the passage at 6:18 Highlight the passage at 6:18

6:25 Just waiting. Report an error in the passage at 6:25 Highlight the passage at 6:25

6:35 Notice, am I breathing? Am I still alive? Am I breathing right now? What is it like to breathe? You Report an error in the passage at 6:35 Highlight the passage at 6:35

6:49 don't have to focus on it. Just wait. Just wait. What is it like to breathe? A Report an error in the passage at 6:49 Highlight the passage at 6:49

7:07 sense of, I'm not breathing it, but the breath, it Report an error in the passage at 7:07 Highlight the passage at 7:07

7:17 just does it by itself. Like giving me a massage. Report an error in the passage at 7:17 Highlight the passage at 7:17

· · · silence, 1 minute

8:00 Each in-breath, we receive the gift from nature. Report an error in the passage at 8:00 Highlight the passage at 8:00

8:10 And with each out-breath, let Report an error in the passage at 8:10 Highlight the passage at 8:10

8:18 go of all the things that we don't want, all the negative emotions, all the tension, all Report an error in the passage at 8:18 Highlight the passage at 8:18

8:38 the future, and just here. Report an error in the passage at 8:38 Highlight the passage at 8:38