So hello and welcome to our final day of meditation. Today we're going to practice mostly an open meditation period so I'll be offering a little bit of guidance but for the most part you'll be on your own so when you're ready to get started, go ahead and close your eyes if you wish to take a few deep breaths you can do so maybe giving yourself permission to just explore this meditation letting go of any expectations of what should happen in this session so notice where your mind is what are you paying attention to you can bring your awareness to the feeling of the breath tapping into the raw physical sensations are perhaps practicing the body scan and just moving through the body being aware of different parts of the body piece by piece.

Just keep bringing your attention back and asking what am I paying attention to? Where is my mind? And how am I relating to what's arising no matter where you are just seeing if you can practice a non judgmental awareness just observing, being patient and kind towards whatever arises.

The moment you realize that you've been lost in thought, seeing if you can acknowledge it without judging yourself. And then coming back to the present moment patiently with gentleness is returning to whatever object of meditation you have chosen to work with. The breath or the body sounds or thoughts and feelings.

Download Transcript