Friday Night Guided Meditation

0:00 Let's start the guided meditation. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:18 So we start off by closing our eyes and Report an error in the passage at 0:18 Highlight the passage at 0:18

0:34 we pay attention to our posture. If Report an error in the passage at 0:34 Highlight the passage at 0:34

· · · silence, 1 minute

1:31 you need to adjust your posture, please do so, so we can sit comfortably for the next half an hour. And Report an error in the passage at 1:31 Highlight the passage at 1:31

· · · silence, 1 minute

2:38 we move our attention through Report an error in the passage at 2:38 Highlight the passage at 2:38

2:46 the body if Report an error in the passage at 2:46 Highlight the passage at 2:46

2:55 we need to make any final adjustments. Report an error in the passage at 2:55 Highlight the passage at 2:55

· · · silence, 1 minute

3:44 We start off meditation with Report an error in the passage at 3:44 Highlight the passage at 3:44

3:52 a little bit of a physical comfort, not torturing our body so Report an error in the passage at 3:52 Highlight the passage at 3:52

4:08 that our mind could be at ease. Report an error in the passage at 4:08 Highlight the passage at 4:08

· · · silence, 1 minute

5:04 We bring our attention onto Report an error in the passage at 5:04 Highlight the passage at 5:04

5:12 our thighs where Report an error in the passage at 5:12 Highlight the passage at 5:12

5:19 we can feel the pressure of the chair or on the floor. It's Report an error in the passage at 5:19 Highlight the passage at 5:19

· · · silence, 1 minute

6:01 easier for mind to focus initially where you feel more sensations. Report an error in the passage at 6:01 Highlight the passage at 6:01

6:20 And slowly we can move into more subtle sensations to Report an error in the passage at 6:20 Highlight the passage at 6:20

6:48 keep our focus on our lower legs or Report an error in the passage at 6:48 Highlight the passage at 6:48

7:02 on the sole of the feet. We Report an error in the passage at 7:02 Highlight the passage at 7:02

· · · silence, 1 minute

7:38 just observe. Report an error in the passage at 7:38 Highlight the passage at 7:38

7:42 We don't try to name them. No Report an error in the passage at 7:42 Highlight the passage at 7:42

7:49 need to give commentary. Report an error in the passage at 7:49 Highlight the passage at 7:49

7:58 Whatever you feel, it's fine. Report an error in the passage at 7:58 Highlight the passage at 7:58

8:16 Whenever we look at the parts of the body with mindfulness, Report an error in the passage at 8:16 Highlight the passage at 8:16

8:27 They start to relax, move Report an error in the passage at 8:27 Highlight the passage at 8:27

· · · silence, 1 minute

9:21 our attention to Report an error in the passage at 9:21 Highlight the passage at 9:21

9:32 the upper part of the body, from Report an error in the passage at 9:32 Highlight the passage at 9:32

9:45 the abdomen to the chest. Report an error in the passage at 9:45 Highlight the passage at 9:45

10:04 We just observe and let the body relax. We Report an error in the passage at 10:04 Highlight the passage at 10:04

· · · silence, 1 minute

11:38 bring our attention from Report an error in the passage at 11:38 Highlight the passage at 11:38

11:44 our hands all Report an error in the passage at 11:44 Highlight the passage at 11:44

11:50 the way up to the shoulders. You Report an error in the passage at 11:50 Highlight the passage at 11:50

12:08 can feel the sensations in your hands. Report an error in the passage at 12:08 Highlight the passage at 12:08

· · · silence, 1 minute

13:40 Now we move our attention to our backs all Report an error in the passage at 13:40 Highlight the passage at 13:40

13:51 the way from tailbone to our neck and Report an error in the passage at 13:51 Highlight the passage at 13:51

14:09 becoming aware of any tension you might have. And Report an error in the passage at 14:09 Highlight the passage at 14:09

14:34 we let these muscles relax. And Report an error in the passage at 14:34 Highlight the passage at 14:34

· · · silence, 1 minute

15:17 through mindfulness, you Report an error in the passage at 15:17 Highlight the passage at 15:17

15:24 can keep your back healthy. Report an error in the passage at 15:24 Highlight the passage at 15:24

15:31 Mindfulness, got your back. Report an error in the passage at 15:31 Highlight the passage at 15:31

· · · silence, 1 minute

16:51 Now we focus Report an error in the passage at 16:51 Highlight the passage at 16:51

16:58 on All the muscles on our face and on the scalp all Report an error in the passage at 16:58 Highlight the passage at 16:58

17:15 the way down to our necks. Report an error in the passage at 17:15 Highlight the passage at 17:15

17:46 We let all these muscles relax. If Report an error in the passage at 17:46 Highlight the passage at 17:46

· · · silence, 1 minute

18:41 your mind starts to wander, please Report an error in the passage at 18:41 Highlight the passage at 18:41

18:47 bring it back to your body for Report an error in the passage at 18:47 Highlight the passage at 18:47

19:04 this half an hour. You are a renunciant. Report an error in the passage at 19:04 Highlight the passage at 19:04

19:15 You have let go of the past and Report an error in the passage at 19:15 Highlight the passage at 19:15

19:21 the future. Report an error in the passage at 19:21 Highlight the passage at 19:21

19:40 You're not a woman, you're not a man, you're just a being who's Report an error in the passage at 19:40 Highlight the passage at 19:40

19:55 just happy to be here in this present. Report an error in the passage at 19:55 Highlight the passage at 19:55

· · · silence, 1 minute

20:35 You can slowly scan your body at your own pace. Now Report an error in the passage at 20:35 Highlight the passage at 20:35

20:54 I'm going to be quiet. Report an error in the passage at 20:54 Highlight the passage at 20:54

21:00 I'll ring the bell close to the end of meditation. Report an error in the passage at 21:00 Highlight the passage at 21:00

· · · silence, 13 minutes

33:59 Just allow people to settle down, then we start the talk. Report an error in the passage at 33:59 Highlight the passage at 33:59