Click here for the complete Episode Transcript on Medium.com (free to read coming from this link) if your podcast player doesn't allow link, you can also copy this into your web browser of choice: https://medium.com/@jimmych.lau/isquared-podcast-transcript-episode-09-e9c9d4b0f237?source=friends_link&sk=183179f2e5f535ee415f71c54b682c22 ** Episode 07: Guided Meditation - 10 Minutes Beginner Meditation (Conscious Breathing)

Welcome back, my dear listeners, to another episode of the iSquared Podcast. I am Jimmy Lau, your humble guide to the world of meditation.

In each of our guided meditation episodes, we explore a different meditation technique that can lead to inner peace and heightened awareness. Today, we focus on listening to the body. If you are new to the practice, begin slowly. We will explore each step together.

To start our meditation, let's find stillness in a comfortable position. You may sit on a chair, you may rest on a cushion, a yoga mat or even lie down if you like. As you find comfort in your chosen position, slowly close your eyes and bring your focus to the rise and fall of your breath. You don't need to control it, just observe. Experience the tide of your life force in its pure, natural rhythm.

Spend a few moments here, gently observing the flow of your breath. With each inhalation, acknowledge that you are inhaling. With each exhalation, acknowledge you are exhaling, allow the breath to be the center of your awareness.

As we steady our minds with the rhythm of the breath, we  are going to gently shift our attention to our body. This practice allows us to observe our physical experiences. Use your breath as a guide, and gently turn your focus towards your body.

As you stay connected to your breath, imagine you are inside a laser scanner. A red line, like a laser beam, starts scanning your body from the top of your head slowly down to your toes. Imagine it as soft light, moving down the body, touching, exploring each area, each sensation. Feel any areas of tension, relaxation, neutrality, warmth, chill, or tingling. Keep observing without attachment or judgement.

I invite you to continue this exploration on your own. When your attention wanders or if you find your mind starting to chatter - and it will - just gently acknowledge it and escort your focus back to your breath, your anchor. Then resume the scan of your body.

Whenever you feel like you are drifting away, simply return to your breath and begin to scan your body again.

Every inhalation is a gift from the universe. Every exhalation is a miracle of life.

In the last minute of the practice, try to let go of all the control in your mind and allow your mind to expand, let your mind take you wherever it wants to, simply be aware that you are following your mind while you are breathing

Now, as we reach the conclusion of this journey, start to bring your consciousness back to your surroundings, gently, kindly. As you feel connected and present, slowly open your eyes again.

Every step we take in this journey towards mindfulness meditation is significant. Each awareness, every observation, even each distraction recognized forms a precious part of this journey. We meditate, not only because we want to live a more conscious and fulfilling life, when we meditate, we create an environment for the seeds of happiness and understanding to grow. 

Thank you for tuning in today to our guided meditation on the iSquared Podcast. This is your Host Jimmy Lau, signing off. 

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