Guided Meditation Instructions

This guided meditation uses the breath to touch into mindfulness and concentration.

As you follow the meditation instructions, apply the technique, then let the words drop away and simply engage the experience.
Feel the flow of positive energy.

(Ring the gong once.) (After each meditation instruction, sit for at least one minute.)

Begin with –
Bring yourself into this moment, in this room, where you are sitting.
Feel yourself be present—here, now. (Pause)
Feel safe, relaxed and simply present.
Take your seat with an uplifted, dignified, and relaxed posture.
Arms and shoulders are relaxed. The heart center is open, available.
The eyes can be open with a soft, downward gaze.
As thoughts arise, notice them, Ah, and say goodby. 
Never judging or fighting. Attend to the breath fully and completely.
Feel the energy of the body, the mind and breath flow as one.

The guided breathing meditation is — 

Breathing in, I know this is an in-breath.
Breathing out, I know this is an out-breath.

Breathing in, I follow the in-breath all the way from beginning to end.
Breathing out, I follow the out-breath all the way from beginning to end.

Breathing in, I am aware of any tension or pain in my body.
Breathing out, I calm and release the tension and pain in my body.

Breathing in, I recognize a pleasant feeling.
Breathing out, I know that pleasant feeling is there.

(Sit for an additional 10 minutes.)  —  (Ring the gong once.)  Smile.