Friday Night Guided Meditation

0:00 Okay, so we're going to begin the meditation. Just make yourself as comfortable as you can and just try to relax your body and Report an error in the passage at 0:00 Highlight the passage at 0:00

0:15 just be with whatever feelings, sensations that you feel in your body and try to relax your body as much as you can and Report an error in the passage at 0:15 Highlight the passage at 0:15

0:44 noticing there's any tightness or tension in your body and just relax your body. Just remind yourself, just relax. Report an error in the passage at 0:44 Highlight the passage at 0:44

1:11 Relaxing your body as a way to calming your mind. As your mind calms down, you start to begin the meditation by taking three deep breaths with full attention to Report an error in the passage at 1:11 Highlight the passage at 1:11

1:37 unite your mind and body to arrive in this moment. Report an error in the passage at 1:37 Highlight the passage at 1:37

1:49 Observing and acknowledging whatever happening in this moment, whether there is pleasant or unpleasant, just fully aware. Report an error in the passage at 1:49 Highlight the passage at 1:49

2:14 Observing patiently in this moment with awareness and understanding what happened is what's happening. Not try to experience things that you have heard or you have read. Report an error in the passage at 2:14 Highlight the passage at 2:14

2:40 Just observing. Whatever happens in this moment in a relaxed way. So Report an error in the passage at 2:40 Highlight the passage at 2:40

2:58 be aware of any thoughts, notice that arises in this moment and Report an error in the passage at 2:58 Highlight the passage at 2:58

3:11 you notice that you've been carried away by the thoughts that thinking about the future or about the past. Report an error in the passage at 3:11 Highlight the passage at 3:11

3:27 Just be aware and not get involved and entertain those thoughts. Report an error in the passage at 3:27 Highlight the passage at 3:27

3:38 Just simply Observing, acknowledging, accepting whatever is happening in this moment with kindness. Just Report an error in the passage at 3:38 Highlight the passage at 3:38

4:26 continue observing your breath, your in-breath and your out-breath with Report an error in the passage at 4:26 Highlight the passage at 4:26

4:39 gratitude. Just be grateful for the breath that gives us life, to keep us alive. Report an error in the passage at 4:39 Highlight the passage at 4:39

5:02 Just simply observing. Report an error in the passage at 5:02 Highlight the passage at 5:02

5:08 The in and out breath with Report an error in the passage at 5:08 Highlight the passage at 5:08

5:15 full awareness. Report an error in the passage at 5:15 Highlight the passage at 5:15