Go within and listen

Set your intention to allow time to sit and listen in to your thoughts, reduce the external noise and answer your on questions.

Transcript

So today's mindfulness meditation  is all about  listening to our own thoughts  and going within  and finding out  our true answers rather than relying on external sources.  So let's get ourselves comfortable  and you can do this in wherever you are apart  from if you're driving or operating heavy machinery. 

Just taking full responsibility of yourself and your emotions.  and being safe. 

So you can sit in a posture, in a chair,  lie on a mat, sit on a cushion,  lay on a bed, wherever is comfortable for you. 

Just becoming aware  of your breathing. 

Now we're going to set our intention for this meditation  and it's our intention to sit and listen.  Listen to our thoughts.  Hear what's going on in our mind. 

And our motivation for today, well, that's your motivation.  What brings you here today?  What made you sit and think, I think I'll listen to this meditation today. 

What's your aim? What do you want to get out of it? How do you want to benefit?  It may be that you want to feel calm.  It may be you want to listen to what's going on in your head.  So pop it into your own words. 

And now we can release all the intentions and motivations.  And become aware of our breathing  and noticing where we feel the breath the most in the body. 

You might find it's in your nose as it enters  and hits the coolness at the back of your throat.  You feel the warmth as it releases from the nose and the top of your lip, 

or it could be the rising and falling of your chest, 

or the  expansion and contraction of your belly.  Or you might find you notice your whole body breathing.  Just focus on the area that you feel the breath the most. 

We're going to  count  for our breathing to make sure that it's of equal length.  So we're going to count to the three or four on the in breath.  And then three or four on the out breath.  We're focusing the mind,  counting the breathing in  and the breathing out. 

And sometimes counting doesn't help.  And we can use phrases such as, when you're breathing in, you can say, I know I'm breathing in. And  when you're breathing out, you can say, I know I'm breathing out.  You use whatever feels right for you. 

And you may notice that thoughts arise.  And that's fine.  That's very normal.  Just very gently  bring yourself back  to your breathing and your counting. 

And again, if thoughts arise,  just become aware of what thoughts are there.  Planning,  daydreaming,  worrying,  concern,  emotional stuff. 

Just allow those thoughts to  be there.  Not get entangled up with them.  Let them just float by if possible. Bring yourself back to your breathing. 

Knowing where you feel the breath in the body,  and you're counting all your phrases. 

Becoming aware of our out breath now.  And noticing that when we release our breath,  our whole body relaxes. 

Our shoulders drop 

and the whole body releases. 

And this is where we want to get our mind to.  So as our body relaxes and releases the breath,  so too can the mind learn to begin to settle  and release all control of thoughts. 

Letting go now of all the counting.  And just notice where you feel your body  supported by the ground  or the chair or the bed. 

Feeling the weight of your body.  In contact,  and the pressure, 

becoming aware of where your hands are. 

Are they laid on your body? Are they aside?  Any pressure from your hands, any warmth on your skin? 

Feeling from the inside out, 

any tingling,  any pulsing? 

Becoming aware of our feet. Our feet  can be either flat on the floor, or the pressure of the heels on the floor,  or in the bed. 

And we're just allowing the body to rest on the ground. 

The ground is unconditionally supporting us,  just like the body is unconditionally supporting the mind. The  mind's resting in the body,  the body is resting on the ground, becoming aware of the space all around us. 

Just allowing the body to sit and rest,  with nothing to do  and nowhere to go.  Nothing to achieve. 

And as the body is resting,  the mind may still remain active.  Just becoming aware of those thoughts  that pop into your mind  and allow them to float by,  as if the wind is blowing the clouds in the sky. 

And by allowing yourself to sit and rest  and just take time out of the day, 

gives the mind some space to think,  to create,  to inspire. 

By following the breath in and out of the body. 

With the feet either flat on the ground  or against the mat or bed, 

we allow ourselves to  still the mind, 

we allow ourselves to listen 

to what is going on in our mind. 

If you find that  too many thoughts are cramming in,  just gently bring yourself to some breathing  and noticing where it is in the body. 

It's important every day to give yourself  a few minutes  out  and away from external noise. 

To go within,  to listen to your intuition, to 

listen to your body,  and not ignore it. 

To feel what's going on inside,  connecting the mind and the body together, and  not being on autopilot all the time. 

Breathe in to this feeling now. 

Notice how this is a special time just for you. For  you, your mind,  your body,  your feelings,  your emotions,  your physical sensations. 

Becoming aware of what's really there 

and taking time now to be grateful  to yourself for  giving  yourself this time  and space 

to listen to yourself 

and knowing that it's worth it.  By giving yourself this space, 

the next tasks that you are going to go on to for the rest of the day 

will be achieved  in a calmer,  less reactive response,  and that's going to have a ripple effect on everyone around you. 

Have a more enjoyable day, 

or if this is done last thing at night, to  help you go into a deeper sleep, a 

much more beneficial  and a better quality of sleep. 

So taking a long deep breath in, 

and gently releasing it. 

Just gently 

touching your fingers, twiddling them, rubbing them,  wiggling your feet and your toes. 

Bringing yourself back into the  mind and body connection.  Gently opening your eyes.  Taking one final deep breath. In  and out. 

Making sure you have a drink of water. 

And enjoy the rest of your day.