Guided meditation for reading

Last Updated:
March 13, 2020
First Published:
March 13, 2020
VIDEO: Video stream of Colton trying to define self marketing, why it matters, and who it can benefit
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So please, read along if you'd like.

Let your attention go inward now and sense that you can make yourself at home, right in this moment.

Just relax with your experience and notice what's happening.

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You might find that it helps to collect your attention if you take a few very conscious, long, deep breaths.

So together, let's inhale deeply.

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And exhale slowly.

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Again.

Inhale deeply. Fill the lungs.

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And now a gentle exhale, slowly releasing the breath.

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And again.

Inhale deeply, filling the lungs.

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Hold for a moment.

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And exhale, letting the breath out.

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Releasing.

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Relaxing.

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So as the breath continues in its natural cycles, sense the possibility of relaxing even more.

Relax as the breath comes in, like a balloon filling with air, as you relax into openness.

And with the out-breath, sense a letting go, letting go of the air you’ve contained.

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Now, allow your senses be awake so that you're aware of the sounds around you.

Listening.

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As you become very receptive now.

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Listen to the sounds of the room. Where are they?

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Also listening to the sounds and sensations and feelings inside you.

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Listening to your heart.

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Just be aware of the state of your heart right now.

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Is it open, or closed?

Maybe it is speedy, anxious, easy, peaceful, numb, vulnerable.

Notice without any judgment.

Just notice how you are right now, that’s all.

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As you listen even more closely, listen for what your sincerity of intention is right now.

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What do you wish for this practice?

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What matters to you right now?

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Let it be a mental whisper, a prayer.

Sensing your immediate intention as well as our shared intention for waking up.

Allowing for this awakening of heart and mind ripple to out and be of benefit to all beings everywhere.

It's with that sincerity we read together now. We are together now.

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If you'd like to bring one of your palms up, letting it touch very lightly at the heart area in front of you, covering your chest

Just staying connected with your heart by touch, staying with your intention.

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Please inhale deeply.

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Lowering your hand now and sensing your sitting posture from the inside out.

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If it makes sense to, very subtly and gently and gradually adjust yourself, so you're sitting in a way that is tall and allows you to have a quality of alertness.

Find a position that supports alertness.

Sitting in a way that is balanced.

So you might even lean a little forward, a little backwards, a little to one side and then the other.

Finding that centered balanced posture.

Letting everything relax around the tallness of the spine.

Your shoulders relaxed, back and down.

Your arms and hands, now soft.

Letting go.

Softening the belly as well.

You can feel the breath being received deep from within the torso.

Stay here for a few moments.

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The shape of a smile is an image that supports a kind of inner receptivity and openness.

You might imagine a great blue sky filled with the curve of a smile, a shining, open, uplifted smile that settles down into your mind so that your mind, like the sky, is open and filled with that sense of lightness, receptivity.

Filled with that curve of a smile.

Let the smile spreads through the eyes, the corners of the eyes, and feel them lift up a little.

The flesh around the eyes softens.

A slight but real smile creeping at your mouth, almost imperceptible.

This smile actually sends a message to the nervous system that counters the conditioning of fight or flight, allowing you to rest in ease.

Trusting in a sense of belonging.

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Feel the inside of the mouth smiling, so the mind is filled with a smile.

The eyes, mouth, filling with the spirit of a genuine smile.

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Then, sense that the smile could settle through the chest and heart area, spreading itself through your body.

So that you can feel what's there, occupying the space fully.

A kind space, a gentle space.

Sensing that a smile can allow you to, like concentric circles in all directions, feel a spreading of relaxation.

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As it envelops the shoulders now.

The inside of the shoulders can soften, offering a dissolving there.

Letting go.

Relaxing down through the arms, and then the hands.

Resting in a very easy effortless way.

Feel that smile and the openness from your chest ripple downward, relaxing the torso, the belly, even more.

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Again, feeling the breath being received deep in the torso.

Letting the awareness wake up through the hips, the buttocks, genitals.

Down through the legs.

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Being aware from the inside out.

Aware of your thighs, hamstrings, calves, shins.

Feeling the feet from the inside out.

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Then in a comprehensive way, allow yourself to experience this whole field of bodily sensations.

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The vibrating and the tingling.

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The heat or coolness.

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Wherever it might be tight, closed, open, loose.

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Feeling the energy of your body, the subtle aliveness that pervades every cell.

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Relaxing with the experience.

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Receiving not only the aliveness, but also the particular vibration of sound surrounding you.

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You might listen to the immediate sounds right here in the room with you.

Notice the coming and going of these words as you read them.

Like a symphony.

Just appearing, disappearing.

Always changing.

Including the more distant sounds now.

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Nothing to do.

Just receiving this life experience, in awareness.

Listening to and feeling the entire moment.

Sensing the edgeless space of presence that sounds and sensations are happening in, or experienced by.

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You might find it helpful to have a home base, keeping in the foreground a gentle attention on the inflow and outflow of the breath.

Or perhaps you are grounded with the particular experience of sounds around you.

Noticing all the other experiences, appearances, that are occurring in awareness also.

As we continue in silence, let your intention be to notice when the mind gets lost in the clouds of thought and gently reawaken when you notice that shift.

Opening back into this presence.

Opening back into this relaxed, listening attention.

Coming home again and again.

Into nowness.

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Stay here for a few moments.

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If you notice the mind’s been wandering, regard that with acceptance and patience.

Just pause.

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And sense what's been happening: thinking, planning, remembering.

And sense the wisdom within you, the love of presence.

Choosing to come back.

Just gently arriving again, right here.

Sense the here-ness, the sounds.

The play of sensations.

The mood in your heart.

Something feels difficult, perhaps.

Sense the possibility of offering what's here a real kindness.

Perhaps the mental whisper, “yes", “yes" or “it's okay“.

But just letting life be as it is.

Respectfully, with compassion.

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Adapted from Tara brach: Smile https://www.youtube.com/watch?v=3AME4EjxNMM

Clock gif from Giphy: https://giphy.com/gifs/time-clock-konczakowski-d3yxg15kJppJilnW

colton james townsend smiles for the camera with the seattle port in the background

Colton James Townsend

Storyteller and Teacher at coltonjamestownsend.com, "Fearless Story Productions" and "Wake Up & Do Me"

I live, work, and write in the fine city of Walla Walla, Washington. I help creative people and business owners publish stories and content for the web so they can achieve results online, personally and professionally. You're an expert in your field or a person with a strong story to tell — I help you broadcast your knowledge and experiences effectively. The results? Amplification.

MISSION: "Bringing Your Brilliance to the Whole Wide World"