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do not listen to this recording whilst
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driving or whilst operating machinery
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only listen when you can safely relax
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and bring your full awareness to your
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own complete comfort
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oh oh this is Michael Seeley welcoming
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you to this guided meditation session I
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have recorded this session for you as a
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form of mindfulness meditation with the
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intention to help you create a state of
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your own relaxed more observant quieter
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and calm a mind the sessions purpose is
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to allow you to release yourself from
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the chronic busyness of any excessive
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day-to-day thinking patterns so that you
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may positively benefit in all ways in
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mind body and spirit perhaps you have
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found that sometimes your own thoughts
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can build up and up perhaps sometimes so
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much that this continuous habit of
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thinking can become a worrying stressful
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type of constant mind each other or
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perhaps you do recognize this to be an
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excessive need of your own minds wish to
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analyze evaluate and replay certain
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personal life events over and over and
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over when this happens to us it can feel
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as if we are becoming trapped or locked
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into some endless spiral of unhelpful
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mental activity without any clear sign
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of easy relief within psychology this
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type of constant replaying reanalyzing
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or rethinking our own life's events is
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known by the term rumination and
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rumination is regarded as very common to
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the state of chronic anxiety and
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depression
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but thankfully there is a happier
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solution to these habits of elimination
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and it comes within the practice of
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mindfulness styled meditation with these
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relatively simple and easy techniques
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you are about to learn you'll find that
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we can powerfully train how everyday
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conscious minds to automatically move
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towards the more productive and
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resourceful states of enjoying a very
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real sense of pleasant confidently felt
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emotional detachment after all it is the
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emotional components of anxiety the
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stresses and the worries that we can
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feel and even imagine for ourselves
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which we are seeking to ultimately
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change so now let us begin
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you
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please position yourself in a place and
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posture where you can comfortably listen
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for the next little while
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once you have found your best comfort go
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ahead and close down your eyes as soon
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as you wish
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now allow your awareness to move to your
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breath noticing the rise and the fall of
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your chest and noticing the rise and
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fall of your lower stomach
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as you become aware of your diaphragm
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muscles there
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become aware of your ribs expanding with
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each breath
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and your ribs gently contracting as H
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breath exhales
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you
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remembering there is no need to hold any
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individual breath simply become aware of
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the movement of your birth
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as each breath moves in and each breath
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moves out
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and become aware of the temperatures of
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your body the sensations of coolness or
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warmth
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perhaps some parts of you are warmer and
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other parts of your body knowing there
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is no right way or wrong way just become
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aware of sensations of warmth in your
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hands and your fingers and any
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sensations of warmth in your feet and
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your toes
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notice any sensations felt throughout
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your arms or your legs
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and any sensations felt closer in
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towards the center of your body for
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these moments just note and become aware
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of these sensations and acknowledge
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those sensations knowing and
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understanding that these sensations may
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change over time and knowing that this
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is perfectly normal for all healthy
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resting bodies
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and become aware of your resting body's
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subtle movements even as your elects
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notice any parts of you but may feel
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more relaxed and others
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and any parts of you that may feel any
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tension or tightness
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there is no need to force a particular
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relaxation because you are simply
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allowing your mind to accept whatever
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hit notes and observes
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has he become more aware of your body
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functioning automatically
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continuing on or by itself for a moment
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to moment
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time here is unfolding at its normal
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pace
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there is no need to rush no need to be
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anywhere else at all
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this time now is the time for you and
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this time now is the right time for you
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to be learning and gaining in your
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understanding
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learning about yourself and your own
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reactions
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your own behaviors
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and your growing ability to simply
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observe and accept that you can rest and
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remain here fully in the present moment
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understand that this is where you are
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becoming anchored positively into the
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here and now as you continue to breathe
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now if you wish it you can also choose
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to slow down your breath only at a rate
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that is comfortable to you and you can
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do this by allowing your very next
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breath in to become just a little slow
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and allowing your next breath out to
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become just a little longer
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comfortably slowing your cycles of
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breathing
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you
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allowing your mind to inform your
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rhythms of breath in these calming ways
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you
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and as you do notice that pleasant sense
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of feedback layer your own awareness
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that reflects back to here becoming
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aware of how your body can and does
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naturally respond
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responding to such a simple thought
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you
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and understand you are not wasting any
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excess of thought
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you are not using too much energy of
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thought
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you are simply thinking normally and
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naturally asking your body to slow down
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into that Karma breath
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easily and effortlessly notice your
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gentler slower breathing
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and because you are extending your
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awareness here orienting your gentle
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focus to your breathing itself you may
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feel that calm and relaxed aura of
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simply being present which can relax and
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reassure you with each new breath you
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take
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now as you observe each breath you may
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notice - any thoughts which may arise
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notice any internal judgments
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or any evaluations which the mind may
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want to create
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just observe whatever thoughts your mind
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may wish to create
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and sometimes there is a sense of
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boredom or distraction sometimes there
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is a label or a phrase or a word
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sometimes there is a description
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just night now whatever it is that your
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mind may wish to create and become aware
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of the temporary nature of thinking
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understanding that thoughts come and
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thoughts go
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and choosing to instead remain just a
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little further removed
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because you are allowing yourself space
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outside of evaluations
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allowing yourself space outside of the
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minds judgments and instead simply being
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you
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noticing these judgments for what they
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are being creations of the mind
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as you allow any thoughts to just exist
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there under your own car observation
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knowing there is no need to try to
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control thoughts or thinking there is no
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need to try to change thoughts or
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thinking
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very simply an allowance and this place
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given to those thoughts as they play out
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their across your mind observation and
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you offer your best acknowledgement to
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those thoughts
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accepting and allowing such thoughts to
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come as they may and then allowing such
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thoughts to wine down and dissipate and
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fade away
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and you understand that yes these are
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your thoughts but you also know and
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understand and who you are is so much
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more than simply your thoughts
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you can witness a sparks of thoughts
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come and then go almost like a comet or
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a shooting star and flashes across a
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clear night sky
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a single thought can enter your minds
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field of awareness and you can easily
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acknowledge that that thought carries
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its own certain energy and some thoughts
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have a particularly strong energy and
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they like to call attention to
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themselves some thoughts seem to like to
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jump up and down
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and yet other thoughts are much more
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quiet and subdued
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but always you can rest and relax
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observe it outside of all thoughts
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as you are choosing to witness and watch
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from this comfortable distance as each
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thought simply passes
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calm and observant in each moment you
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can choose to return your focus and your
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gentle attention back again to your
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calming fuller breaths breathing in and
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breathing out
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always able to return to this focus on
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your breath
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and now allow this awareness to really
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note and observe the smaller sensations
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that come with each breath knowing that
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you are training your observing mind as
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you acknowledge a sense of cooler air as
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it passes through your nose
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and notice that say Mia becoming
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slightly warmer as it moves and flows
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gently down through your throat and your
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Airways
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feeling that calm expansion as this
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warmer air enters your lungs and again
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you know there is no need to hold this
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air within as you simply allow the
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breath to breathe all by itself and you
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remained observant to the calm and full
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cycles of your natural breath
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allowing the body to breathe naturally
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and completely
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you remind the silent observing watcher
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of each breath
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now you can remember that this is the
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basics of mindful breath awareness and
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this practice in itself is so very
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powerful to you by simply allowing
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yourself to become aware of your calm
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breathing in this way you can gently
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guide and return your conscious
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awareness always back to your breath
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so that as you allow individual thoughts
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to enter into your observation however
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or wherever or whenever they may arise
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you will now offer to those thoughts
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your comest acknowledgments just as if
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our wise old a teacher might appreciate
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observe the youthful energies of a small
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child and then you may easily watch
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again as the energies of those very same
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thoughts fade or burn out or disappear
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and you allow those thoughts to so
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easily continue passing by offering no
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resistance simply allowing those
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thoughts to disappear and fade to
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wherever they will go and yet you can
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observe that you and who you truly are
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always remains
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you're observing calmly detach self
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always remains
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Oh calm self always remained in the
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present moment
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understanding you are more than your
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thoughts and you are more than your
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reactions
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and in this very real way there is this
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very real part of you that continues on
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simply observing and watching and
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witnessing
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enjoy easily and naturally able to
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return your awareness always back to the
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breath making the choice to remain
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present in the present coming back to
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the breath breathing in and breathing
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out anchored to the present moment
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now you can remind in this mindful state
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for as long as you wish as the
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background to this recording or continue
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for some time and if you are listening
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to this as you wish to drift off to
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sleep and you can further relax your
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conscious awareness to enter into that
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pleasant and restful night slam BER so
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that you will awake when you do feeling
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rested relaxed and re-energized or
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otherwise you may choose to remain awake
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and alert calmly observant of your own
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mindful breathing feeling powerfully
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confident and peacefully detached
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knowing you may return again to your
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fully alert eyes open state whenever you
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choose to re-emerge and reopen your eyes
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making your choice to bring this
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meditation session to its comfortable
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clothes and my voice will leave you now
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to continue as you may as I thank you
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for listening and my best wishes to you
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for your times now and ahead
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you
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you
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you
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you
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you
23392
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