This is a soothing, gentle and effective guided meditation of breath and sensations by Professor Mark Williams. Cultivate focus, clarity of mind and present moment awareness.
Transcript
Meditation 1 mindfulness of body and breath.
This is a short meditation designed to settle and ground yourself in the present moment.
So funny a comfortable position by the lying on a mat or thick rug will sitting on a fence straight back chair or cushion no meditation stool.
Just sitting on the chair on your feet to be flat on the floor with your legs uncrossed the longer spine to be straight so that your posture support your intention to be awake and aware.
So the best you can be dignified but comfortable not stiff for 10 stop.
If you're lying time along your legs to be uncrossed with your feet falling away from each other and your arms lying alongside and slightly away from your body.
Allowing your eyes too close to that feels comfortable who lowering your gaze.
Bringing your awareness to the sensations by the body is in contact with whatever is supporting you.
Spending a few moments exploring these Sensations.
No gathering your attention i'm moving it to focus on your feet.
So that the spotlight of attention takes in the physical Sensations in both feet and ankles and the end-all sensations.
Moment by moment.
Noticing her sensations arise and dissolve it awareness.
Disorder no sensation simply registering a blank this is perfectly fine we're not trying to make sensation happen we simply paying attention to what is already here.
Now expand your attention to take in the lower legs.
Andolini's.
And the rest of the legs.
So holding both legs now center stage in awareness.
Expanding attention to game up the body to the pelvis and hips.
The lower back.
And the lower abdomen.
Gradually expanding attention to move up the Torso to the chest and the back right up to the shoulders.
Digesting all the physical Sensations in this region of the body.
Expanding a game to include the last time.
And the right arm.
The neck.
And the head.
Until you holding the whole body and wellness now.
I think if it's possible to allow the sensations in the body to be just as they are not trying to control anything but wanting things to be different from how you find them.
I'm not bringing your awareness to the center of the body to the sensations in the abdomen does the breath moves in and out of the body.
Noticing the changing patterns of physical Sensations here.
If you like you can place your hands here for a few breaths and feel the abdomen rising and falling.
Being fully alive to the sensations of breathing.
For the full duration of each in breast.
The Folger I sniff each out breath.
How to control the breath in any way at all simply letting the breath breathe itself.
Sooner or later you'll probably find that the mind wanders away from the breath to thinking planning remembering or daydreaming.
When this happens there's no need to criticize yourself simply registering where the Mind had wanted to then gently escorting your attention back to the breath.
And his mind wandering may happen over and over again so each time remembering to the aim is simply to notice where the mind has Bean then gently escorting on my back to the breath.
Using the stretches of Silence.
The practice is by yourself.
Coming back to the breast.
Whenever the mind wanders.
And remembering that the breath is always available to you to help bring you back into the present moment.
When you find your mind scattered and dispersed by the Russian busyness of your life.
Always here Home Care deep within you a place of Stillness the peace
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Mark Williams is Emeritus Professor of Clinical Psychology at the University of Oxford. Until his retirement in 2013 he held a joint appointment in Oxford’s Department of Psychiatry and Department of Experimental Psychology. He has held previous posts at the Medical Research Council Applied Psychology Unit in Cambridge and the...more
