sam_harris_9_min_meditation_script.txt

Please close your eyes

00:00
Please close your eyes and take a seat
Gradually become aware of the sensations of sitting, pressure in your back or legs, feel your arms at your sides

00:23
And perhaps take a few deep breaths

00:30
Allow gravity to settle you into your seat

00:45
Now gradually become aware of the process of breathing

00:50
Notice where you feel the breath most distinctly
Either in the to of your nose, or in the raising and falling of your abdomen

01:20
Just feel the mere sensations associated with the breath...
From the beginning of the inhalation...
To the pause between breaths...
And follow the exhalation to the end

01:35
Simply cover the breath with your awareness

01:50
There is no reason to control the breath
Just allow it to come and go naturally

02:05
Every time your mind wanders to a thought..
Gently return it to the breath...
Or the sensation of sitting..
To the feeling of your back against the chair
To the feeling of pressure in your legs

2:45
Now as you focus on the proces of breathing
You will also perceive sounds, and bodily sensations, end emotions and the full flow of your experience
Simply observe these phenomenon, as they appear in conciousness
And return to the breath

03:15
See if you can notice the next breath from the moment it arises, for its full duration, to the moment it subsides

3:40
Begin again in this moment...
Noticing the next inhalation
And the pause between breaths...
And the next exhalation

4:12
And the moment you notice a thought present in the mind
Watch what happens to that thought, to the image, or bit of language...
Where does it go?

4:35
It doesn't matter how long you've been lost in thought, just notice it, in this instance...
and come back to the feeling of breathing
to the raw sensation of movement, temperature, pressure

5:08
And if there's a mood or emotion present in the mind, notice that too, notice the constallation of sensations
In the face, in the body

5:30
If you're feeling sleepy, notice it is that feel sleepy
what does it feel like, in your face, in your body
And then come back to the sensation of breathing

6:10
Notice any sounds in the room
Observe how they arise spontanously
You dont have to make any effort to hear them
They are continously raising and changing and passing away

6:30
With each sounds simply revealing the space of consciousness
Where all thoughts, and sensations and thoughts and emotions are simply appearing
moment to moment

7:05
There is nothing in principle that falls outside this practice of meditation
You are simply being aware of sights and sounds and sensations, as they arise

7:25
Simply notice what you do in fact notice in each moment
There is no need to change your experience into anything

7:50
Again, the moment to notice you're lost in thought
Simply observe the thought itself, as it passes away
And then return your attention to the breath, or to sounds, or to sensations in the body

8:30
And just continue in this way until you can merely witness all the objects of consciousness
Sights and sounds, sensations and emotions, even thoughts themselves
As they arise and change, and pass away