Friday Night Guided Meditation

0:00 now we're going to begin the meditation just to sit comfortably and first of all just try to relax your body as a way to calming your body and mind just Report an error in the passage at 0:00 Highlight the passage at 0:00

0:21 spend a few moments just being aware of your body posture feelings and sensations how do you feel in this moment Report an error in the passage at 0:21 Highlight the passage at 0:21

0:38 And put all your energy and effort into knowing, knowing just what's happening in this moment. And bring your mind into this present moment awareness. Report an error in the passage at 0:38 Highlight the passage at 0:38

0:52 Put aside the job that you need to do, or the unfinished business, and just be fully here, fully present in this moment. Report an error in the passage at 0:52 Highlight the passage at 0:52

1:08 And be appreciative of this moment that we have in this moment. Report an error in the passage at 1:08 Highlight the passage at 1:08

1:22 Just being aware of Report an error in the passage at 1:22 Highlight the passage at 1:22

1:28 our body and Report an error in the passage at 1:28 Highlight the passage at 1:28

1:33 how we feel in this moment. If Report an error in the passage at 1:33 Highlight the passage at 1:33

1:45 there's any tensions or tightness in your body, just relax. Report an error in the passage at 1:45 Highlight the passage at 1:45

1:52 Relax your body as much as you can. Report an error in the passage at 1:52 Highlight the passage at 1:52

2:17 As you started to feel there's Report an error in the passage at 2:17 Highlight the passage at 2:17

2:24 some calmness within your body and your mind, and Report an error in the passage at 2:24 Highlight the passage at 2:24

2:49 bring your mind and body arrive in this moment and fully aware. Report an error in the passage at 2:49 Highlight the passage at 2:49

3:01 If there's any thoughts arises in this moment, just fully aware, put all your energy into just knowing what's happening and not to get involved. All Report an error in the passage at 3:01 Highlight the passage at 3:01

3:26 we have to do is just to recognize that and acknowledge and Report an error in the passage at 3:26 Highlight the passage at 3:26

3:35 accept and just let it be. But Report an error in the passage at 3:35 Highlight the passage at 3:35

3:43 not to get involved in any thoughts that arises in this moment. Report an error in the passage at 3:43 Highlight the passage at 3:43

4:19 If there's any unpleasant feelings arises, just Report an error in the passage at 4:19 Highlight the passage at 4:19

4:32 being aware of how you feel in this moment. And Report an error in the passage at 4:32 Highlight the passage at 4:32

4:52 just wait gently to Report an error in the passage at 4:52 Highlight the passage at 4:52

5:00 bring your tensions onto your breath, being fully aware of your in and out breath. It's Report an error in the passage at 5:00 Highlight the passage at 5:00

5:29 not to try to control your breath, just allow it naturally, just breathing in and breathing out. Report an error in the passage at 5:29 Highlight the passage at 5:29

5:54 If your mind wanders off, just very gently bring your attention back to your breath again. Don't Report an error in the passage at 5:54 Highlight the passage at 5:54

6:16 try to control your breath or force yourself to focus on the breath. Report an error in the passage at 6:16 Highlight the passage at 6:16

6:26 Even if you can't focus and your mind wanders off, just be aware that your mind wanders off again. It's okay. Report an error in the passage at 6:26 Highlight the passage at 6:26