WEBVTT

00:00.000 --> 00:18.400
Welcome to this mindful breathing meditation for being with pain.

00:18.400 --> 00:36.640
Please choose a posture that feels appropriate for your body at this time.

00:36.640 --> 00:48.100
Being present to this moment with your kind awareness.

00:48.100 --> 00:58.780
Going into this moment as it is, with all that it is.

00:58.780 --> 01:12.040
Opening your kind awareness to the body, to the breath, to whatever thoughts, feelings or

01:12.040 --> 01:23.720
emotions may be present.

01:23.720 --> 01:26.720
Noticing what is present through the senses.

01:26.720 --> 01:41.400
Sight, hearing, smell, taste and a sense of touch.

01:41.400 --> 01:49.080
Perhaps being aware of the body in contact with the surface that it is resting on.

01:49.080 --> 02:09.760
Drawing your awareness inwards to the space of the body, to the soft tissues, the muscles,

02:09.760 --> 02:18.300
bones and the organs.

02:18.300 --> 02:22.780
Sensing the continuous flow of movement.

02:22.780 --> 02:27.440
Even in stillness.

02:27.440 --> 02:37.720
There is nothing to fix or achieve in this practice.

02:37.720 --> 02:42.380
Not even changing your relationship to pain.

02:42.380 --> 02:48.620
Although that might be a result of the practice.

02:48.620 --> 03:01.640
This time is to bring your kind awareness to this moment as it is.

03:01.640 --> 03:07.400
Shifting your awareness to the breath.

03:07.400 --> 03:17.280
There isn't a special way to breathe, but to be aware that you are breathing.

03:17.280 --> 03:27.420
Breathing in and breathing out.

03:27.420 --> 03:42.300
If the breath doesn't feel available to you, choose an anchor that feels more suitable.

03:42.300 --> 03:51.300
Awakening fully to this experience of breathing.

03:51.300 --> 04:18.240
From time to time, you will become aware that your attention is no longer on the breath.

04:18.240 --> 04:27.660
It may have become engaged in a thought, a sensation, judgment.

04:27.660 --> 04:32.000
No matter where your attention has moved to.

04:32.000 --> 04:39.900
Welcome it back to the breath.

04:39.900 --> 04:46.000
Breathing in and breathing out.

04:46.000 --> 05:05.000
Noticing the coming and the going of the breath.

05:05.000 --> 05:12.000
The flow and rhythm of breathing.

05:12.000 --> 05:25.000
Perhaps sensing the expanding and opening of the body on the in-breath.

05:25.000 --> 05:37.000
Exhaling, releasing and letting go.

05:37.000 --> 05:50.000
Experiencing the entirety of the breath from beginning to end.

05:50.000 --> 06:00.000
Seamlessly flowing from one breath to the next.

06:00.000 --> 06:14.200
Like the breath, thoughts will come and go.

06:14.200 --> 06:16.000
This isn't right or wrong.

06:16.000 --> 06:17.000
It's the nature of the mind.

06:21.000 --> 06:31.000
Meeting whatever is present with your kind, non-judgmental awareness.

06:31.000 --> 06:38.000
And mindfully return your attention to the breath.

06:38.000 --> 06:44.000
Breathing in, breathing out.