A Guided Meditation on the Body, Space, and Awareness

Mingyur Rinpoche gives a short guided meditation in plain English, with pauses of only a few seconds. He starts with posture: a straight spine, relaxed muscles from head to feet, the neck slightly bent. He asks the listener to be aware of bodily sensations, pleasant, unpleasant or neutral, and to let them be.

He then widens attention to sounds, smells and temperature, then to the space around and above the body, where experiences arise, remain and dissolve like clouds, and finally to boundless space. He closes with letting body and mind rest as after a jog, treating thoughts and emotions the same way (aware, and let them come and go), and bringing this awareness into daily life in short moments, many times.