Wellness, Home & Lifestyle

Guided Meditation: Choiceless Awareness

Jon Kabat-Zinn

Lesson time 31:43 min

In this guided meditation, Jon teaches you how to expand your field of awareness.

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Topics include: Guided Meditation: Choiceless Awareness


- As you hear the sound of the bells dissolve into silence settling into a posture that for you in this moment embodies wakefulness and dignity and your motivation for coming to the meditation practice in the first place and allowing this moment to be the first and only moment of your life, because it is for now. And with either the eyes closed or the eyes open featuring the breath sensations center stage in the field of your awareness, once again dropping in and riding moment by moment by moment and the waves of the breath, this breath coming in and this breath leaving the body. Full awareness, full awareness of the breath, this breath coming into the body. Full awareness of this breath leaving the body. Sitting with the stability of a mountain whether you're on the floor or on a chair and riding the waves of the breath sensations in the body moment by moment by timeless moment as we sit here, falling awake. And the instruction is very simple, and you've heard it before. When you notice that the mind is no longer on the breath sensations unfolding in the body but it's off someplace else lost in thought ruminating about the past and the future caught up in some mind stream or other, noticing in that moment what's on your mind. Because you've already realized that your attention is no longer in your belly or with your breathing, noticing what is on your mind in this moment. And then with kindness and gentleness, just letting it be as it is and bringing your attention back into the body, into your belly, to wherever in the body the breath sensations of most vivid for you. And here we are again, this breath coming in, this breath leaving the body. And if the mind wanders 100 times each time, we see what's on our mind, let it be. Let it go. Come back. And we do this as non-doing. We do this with an enormous degree of gentleness and non-forcing, non-striving, and not pursuing any goal at all or good feeling, even relaxation. We're just taking up residence and awareness of our own body breathing moment by moment by timeless moment as we sit here falling awake. If your mind is off someplace else, if it's wondering, if it's lost in thought, if it's caught up in some emotional whirlpool or turbulence, is there an awareness of it? Can you see it? Can you let it be? Can you let it go? Can you come back? The breath is always moving in the body. So can we return to it? And every moment is a new beginning. Every in breath a new beginning, every out breath a complete letting go. Befriending silence, befriending stillness as we ride on the waves of the breath sensations in the body. Moment by moment by moment as we sit here. Where is your mind right in this moment? Is it on the breath sensations in the body, or is it off someplace else? And if it is off someplace else, can you gently and kindly without criticizing yourself for it simply let go and come back to the body sitting here breathing? So at the moment, we'r...

About the Instructor

A pioneer of the Western mindfulness movement, Jon Kabat-Zinn has spent more than 40 years studying, teaching, and advocating the benefits of mindfulness. In his MasterClass, he teaches you how to cultivate a mindfulness practice, reduce your stress, and soothe your thoughts with meditation and movement. Jon shares expert tips and guidance that meets you where you are. Let this class help you make the most of being alive.

Featured Masterclass Instructor

Jon Kabat-Zinn

Mindfulness expert Jon Kabat-Zinn teaches you how to incorporate meditation into your everyday life to improve your health and happiness.

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