Meditation-four foundations of mindfulness

Guided meditation

 

The four foundations of mindfulness meditation               Shane Wilson
                             (20 minutes if read slowly, with long pauses)
Ring bell three times
Settle into a comfortable position either sitting or lying………the important thing is to keep the back straight so as to allow for ease of breathing………
Lightly close the eyes………take a deeper than normal inhalation of the breath….lightly sigh the breath out.
Repeat this a couple more time………… take a deeper than normal inhalation of the breath….lightly sigh the breath out.
Once Again……………….take a deeper than normal inhalation of the breath….lightly sigh the breath out.
      Bring your attention the top of the body at the head…for a few moments focus your attention on relaxing this portion of the body………Relax your forehead…….. Feeling all muscular tension softening ……..relax the eye brows………. allowing any tension to melt away…….. Relax the eyes themselves……and the eye sockets……….soften and relax the cheek bones……try relaxing the ears…..relax the nose………. Pay special attention to the jaw and the tongue……this area plays an important role in our level of relaxation….the jaw holds a large amount of tension and the tongue when relaxed, is an aid in the elimination of excessive thoughts ……relax the tongue and you relax the mind…..
      Now bring your relaxed awareness down the neck and into the shoulders.. This is an area that often acts as a storage area for our stress and tension…….see if you can let it go…….moving down into the arms…relax the biceps….the elbows…forearms…wrists..front and back of the hands…..and allow any tension or stress to flow out through the finger tips and into space from where it originally came from……….move your attention into the torso and relax the chest and the upper back…..keeping the back straight move your awareness down to the lower back relaxing this area as well as the abdomen…….relax the hips….allow the legs to soften …..Relaxing the thighs…..the knees….hamstrings and calves….the ankles and feet…….
Go within a little more and place your attention at the sternum…… and see if you can feel the beating of your heart…….Also take a few moments here to follow the breath as it flows up and down the wind pipe…..relaxing deeper with each exhalation….stay in tune with the body……..stay connected and mindful of the body………………………………………………………………
      Ask yourself where are you at? How do I feel?........Ask, am I tired or alert?…….., on edge-or relaxed?……, happy-sad, stressed-or in balance?.... upset- or content?.....Go within….ask yourself…….how do I feel?.......See if you can notice these feelings without reacting to them……notice these feelings without attaching any sort of emotion to them…..know that they are impermanent and continually changing……...if there is a pain in your body can you simply note that it is there without directing any kind of anger or irritation towards the pain…..try to remain mindful as you notice your feelings and you will be in control of them……..
       going within… with a relaxed body and a non conceptual mind…. see if you can view the content of the mind……be the observer of your thoughts…..remove yourself from the excessive stream of thoughts……imagine yourself sitting on the bank or the edge of your stream of thoughts….see your stream of thoughts flowing past as you observe………simply be the observer of your thoughts…..be very present and mindful..Don’t follow the thoughts …..just allow them to flow by without any kind of attachment toward them……..observe the thoughts and notice how they pertain to the past and future……but also notice how you are able to remain in the present moment by simply observing your thoughts……..by simply watching the thoughts flow by, you are in control of them………..be very conscious……..and very aware……………..
       using the three characteristics as an injected mental object for meditation….contemplate how all phenomena is impermanent……contemplate how all phenomena is in constant change….completely unstable……………contemplate how all things have the characteristic of Unsatisfactoriness………….see things with an insight….. that reminds you of the disenchantment of the physical and mental objects that for a brief moment give a promise of lasting happiness and beware of the illusion of that promise………..contemplate that nothing whatsoever can be regarded as “mine”…………we easily view things as being mine including our body and our minds…but with clear un-obscured contemplation …..we realize that there is no self that can be found within anything…………..we cannot completely control our wondering minds nor can we control the fact that our bodies will soon die and decay reverting back to where it came…….remember that contemplation of this type can help us understand ultimate reality easing us from future suffering.
      This is meditation …….the body relaxed……..being mindful of one’s feelings………..being in control of our thoughts……..and understanding the mind objects…the tools for insight meditation. 
Ring bell to end