Welcome. Today, we’ll be practicing effortless mindfulness.

Our goal is not to focus or control the mind but to allow calmness to arise naturally.

Sit comfortably — not too tight, not too loose — just enough to stay relaxed and alert.

Gently close your eyes, if you haven't already. Let your body settle into the seat.

Notice the weight of your body supported by the ground beneath you.

You don’t have to imagine anything. Simply feel the body existing, right now.

Use just a small part of your mind — about 10 to 20 percent — to gently know that the body is present.

There’s no need to focus hard. Let this knowing stay softly in the background.

Now, without moving your attention, lightly notice: Am I breathing?

Feel any gentle sensation that tells you that breathing is happening. It might be in the nose... the chest... or the stomach.

There’s no need to label anything. No need to imagine anything. Just feel the movement... the quiet rhythm of breath.

Allow your awareness to stay connected to these breathing sensations.

It’s not important exactly where you feel them... what matters is that you know, in real-time, that breathing is happening.

If your attention drifts, that's perfectly fine. Don’t force it back.

Just gently refresh your awareness: Am I breathing?

As you settle deeper, allow a little more of your mental energy to rest on this awareness.

Maybe 40 to 50 percent now. Still gentle. Still relaxed.

Imagine turning up the brightness slightly, making the breathing sensations a little clearer — but without straining.

If you feel sleepy, softly sharpen your awareness. Make the breath a little more vivid.

If you feel restless, allow it to be there. Stay quietly aware of breathing, underneath it all.

Allow your mind to ride the natural flow of the breath. No need to control anything.

Calmness deepens when the stress-making process pauses.

Thoughts may arise. That’s natural. You don’t need to stop them.

Just know that breathing is happening even while thoughts come and go.

For the next few minutes, let go even more. Allow breathing to happen, and let awareness rest lightly on the simple knowing that this moment is here.

Gently bring your awareness back to the body sitting here. Notice the feeling of contact with the chair or floor.

Take a deep, easy breath in... and let it go naturally.

When you're ready, slowly open your eyes. Carry this softness and ease into the rest of your day.

Effortless Mindfulness

Meditation inspired by:

https://www.reddit.com/r/streamentry/comments/18gxnt3/progressing_through_brain_fog_with_breath_and/

Thank you for making the space to be here.

This is a meditation for those moving through fog.

Let your eyes gently close, or soften your gaze.

Feel the weight of your body wherever it meets the ground.

Gently bring your attention to your body.

Just notice: how does the body feel right now?

Just notice that it’s here — arriving and leaving.

If focusing on the nose or chest feels difficult, let’s shift.

Bring your attention to where you can feel the breath most easily.

Let your awareness land on one area where tension is present.

Let your breath now move toward that place.

Not imagining it like air filling it — but as if the feeling of breath is touching it.

Breath by breath, softening just a little.

If you like, gently explore: Can the breath become more soothing in this spot?

Can the posture shift just slightly to support that?

If thoughts arise — especially thoughts of frustration, notice them gently.

Let’s rest here a little longer — letting the breath soothe and soften.

Now, if you feel ready, you may shift your focus to another area.

Again, let the breath touch this new space.

Let the breath become smooth, gentle, nourishing.

You are practicing care — not perfection.

And if your breath becomes so soothing that it slips into the background, let yourself float there.

Like your body is gently drifting in a sea of calm.

Let this spaciousness expand — softening the edges of your body.

You may find that, in this state, thoughts have less pull.

Before we do, take a few breaths with a quiet sense of gratitude.

Gently bring awareness back to the whole body.

And when you’re ready — open your eyes.

Soothing Breath Meditation

Welcome. Take a moment to settle into a posture that supports both ease and alertness.

Whether you're sitting or lying down, allow the body to be held—not rigid, not collapsed, but gently upright.

Let the eyes close, or keep them soft and unfocused. Let this be a space of kindness.

First, bring awareness to where you are now—body, breath, mood, mind. Not to change anything, just to arrive.

Let’s begin by noticing the breath. Not fixing it. Not controlling it.

Just noticing how breath comes and goes. Where is it most noticeable today?

Maybe the chest… belly… throat… or even the edges of the nostrils.

Or maybe it’s subtle, soft, quiet. That’s okay too.

If the breath feels painful or irritating to notice directly, shift your attention to the body.

To one place where tension is strongest right now. Maybe it’s the forehead, the neck, the shoulders, or jaw.

Bring your breath toward that place. Imagine it gently cradling that tension.

Let the breath be spacious and smooth. You don’t need to breathe deeply, or evenly.

You’re not performing the breath—you’re listening to it. Tuning in.

Now, take a moment to scan through your body. Is there a particular area that calls for kindness?

One that feels agitated, sore, tight? Let that be the focus. Let the breath meet that area.

Each inhale, like a breeze through a window. Each exhale, like a softening.

As you breathe, can you begin to taste the calm that’s possible? The breath isn’t just air—it’s medicine.

You might imagine the whole body floating in a gentle sea of breath. Supported. Cradled. Safe.

Now we’ll begin to introduce metta—loving-kindness. Begin by recalling someone dear to you.

Someone easy to love. A close friend, a partner, or even a pet. Picture them clearly.

Now gently offer them these silent phrases: May you be safe. May you be well.

Repeat these phrases softly in your mind, letting their rhythm match the breath if you like.

Now, bring to mind that person—not as they are now, but as a child. Tender. Fragile. Precious.

See them in your mind’s eye, a little one in need of love and care. Feel how naturally kindness flows toward them.

And now, gently, lovingly, bring this same gaze to yourself.

See yourself as a child—Small. Soft. Fragile. Doing your best.

To this child—you—offer the same phrases: May I be safe. May I be well.

Let the phrases drop into the breath. Let them settle into the body. There is no rush.

Let metta come not as performance, but as permission—permission to be gentle.

If doubt or resistance arises, just notice it. And breathe. There’s nothing wrong with you.

Now, allow the boundary between breath and metta to soften. Let kindness flow with the breath—in and out.

Each inhale: nourishment. Each exhale: release.

May I be held. May I be whole. May I be here.

And if you feel drawn to rest in silence, do so now. Let the breath and metta merge into stillness.

As we prepare to close, place a hand on your heart if that feels comforting.

Acknowledge the courage it takes to practice—especially when things are hard.

Gently bow to the breath. Gently bow to the body. Gently bow to the heart.

And gently, whenever you're ready, open your eyes.

May your path be spacious. May your practice be kind. And may your breath always lead you back home.

Breathing Spaciously, Holding Gently


This 10-minute guided meditation offers a concise practice based on the **See-Hear-Feel** technique from *Unified Mindfulness*, as introduced by **Shinzen Young**. It cycles through focused awareness of visual, auditory, and somatic experiences before expanding into an open, inclusive mindfulness of all present sensations.

The structure and labeling approach draw directly from Shinzen Young’s [*See Hear Feel: An Introduction (PDF)*](https://www.shinzen.org/wp-content/uploads/2016/08/SeeHearFeelIntroduction_ver1.8.pdf).

This script was generated by **ChatGPT** and is designed to exemplify the core methodology in a brief and accessible format.

> **Note:** For a deeper understanding, refer to the original PDF linked above.


Welcome. Sit comfortably, with a posture that is relaxed yet alert.

Let your eyes close gently if you like, or rest them softly on a neutral spot.

Let the breath be natural. Nothing to control, nothing to fix.

We’ll now begin a short journey through sight, sound, and sensation.

Bring attention to the visual field. Notice the play of light and darkness.

Label each momentary shift with the word “See.”

Notice textures, colors, memories, even blankness. Each qualifies.

If nothing visual calls your attention, rest with the absence. That too is “See.”

Now shift to the world of sound. Notice external sounds—distant or near.

Also include internal sounds—your inner voice, subvocalizations, mental talk.

Let sound arise and pass. Let silence be heard too. “Hear.”

If the mind comments on what you're hearing, gently return to “Hear.”

Now bring awareness to the body. Notice physical sensations: pressure, warmth.

Include emotional body sensations—tightness, openness, vibration, heaviness.

If nothing seems present, rest in the sensation of sitting, breathing, or stillness.

Notice what’s present… Note it once… then let it go. “Feel…”

4. Focus on EVERYTHING (Unrestricted Range)

Now open awareness. Allow anything to arise: sights, sounds, sensations.

If a visual impression appears—“See.” If a sound arises—“Hear.”

If two or three experiences arise at once, you may choose one to note.

Stay soft, stay receptive. Allow the moment to unfold.

Now, let go of all labels. Just rest for a moment in simple awareness.

Feel the breath again. Notice the room around you.

Gently open your eyes if they were closed. This concludes the practice.

See, Hear, Feel – A 10-Minute Journey

Find a comfortable seat, either on your chair or on the floor.

Sit tall with your spine aligned, feet grounded.

Rest your hands in your lap or on your knees.

Close your eyes gently, or lower your gaze.

Take a deep, slow breath in through your nose… and out through your mouth.

Feel the air entering your body, filling your lungs… and releasing stress as you exhale.

As you breathe, begin to notice any tension in your body.

Start with your shoulders—notice if they’re tight, and as you breathe out, let them drop.

Now, move to your jaw—release any clenching. Let your face soften.

Relax your hands and wrists. Feel the muscles in your neck and back release with each breath.

Let your body feel lighter with every exhale.

With each inhale, imagine drawing in bright, fresh energy.

As you exhale, imagine releasing the weight of the day:

Breathe out: stress, fatigue, any heaviness.

Feel the energy begin to build inside you, filling your chest, your arms, your legs, your heart.

Each breath is filling you with strength, with brightness.

Now, imagine a warm light at the center of your chest, glowing brighter with every breath.

This light represents your own energy—your strength, your power, your vibrant presence.

With each inhale, feel it grow. Feel this energy moving outward, filling your entire body.

With each exhale, release any lingering tiredness. Let it go.

Feel yourself becoming more awake, more vibrant, more alive.

Hold it at the top for a moment, and then release it slowly.

Feel the energy in your body, the calm, the renewal, the lightness.

Affirm to yourself: “I am centered. I am energized. I am ready.”

When you're ready, slowly bring your awareness back to the room.

Open your eyes, feeling refreshed, calm, and ready for whatever comes next.

Energizing Breath Meditation

Welcome, beloved one. This is your daily Maharic Shield Activation.

Find a quiet, safe space where you can sit or lie down comfortably.

Allow yourself to fully arrive… here… now.

Take a moment to unplug… ground… and center.

Close your eyes gently. Take a deep breath in… and slowly exhale.

One more deep breath… in… and let it go.

Bring your awareness to a point about one inch above your physical heart.

This is your stillpoint — your center of presence, your anchor to Source.

Now, say internally or softly aloud: “I now align with the Eternal Flame of Source.

Breathe here for a few moments, holding your awareness in this sacred space.

Let the mind settle… and the heart open.

Gently shift your attention downward — about 36 inches beneath your feet.

Visualize a sphere of silver liquid light, glowing softly in the darkness.

Not a bright white light… but a pale-silver, radiant plasma — alive, pure, and gentle.

This is your Maharic Core. It connects you to the D-12 frequency of Source.

Allow this silver sphere to grow brighter with each breath.

Feel its loving, intelligent energy beginning to move.

With your next inhale, see and feel the silver plasma begin to rise upward.

It moves from the sphere… into the soles of your feet… up through your legs.

Through your hips… your spine… your heart… your throat… and through the crown of your head.

As you exhale, feel this energy expanding outward — forming a pillar of silver light around you.

This pillar extends from below your feet and rises far above your head.

Inhale… feel the current rise. Exhale… feel it expand.

Let it move at its own natural pace — nourishing every part of your being.

Now that your body is filled with this silver plasma light, draw the sphere upward.

Bring it into the center of your chest — your heart space.

Let it settle there… anchored… safe… eternal.

Now say inwardly: “I AM the Eternal Christos. My Maharic Shield is now activated.

I now align with my 12-Strand DNA Blueprint.”

Breathe in this knowing. Feel yourself held within your own field of light.

Protected, aligned, and connected to Source.

Rest here for a few minutes. Let the breath flow naturally.

If your mind wanders, gently return to the feeling of silver light — within and around you.

When you are ready… bring your awareness back to your body… to the room you are in.

You are now fully aligned with your eternal nature. Carry this light with you into your day.

Thank you for practicing. You are loved. You are eternal. You are free.

Maharic Shield Activation

Обретение комфорта и осознания дыхания

Найдите удобное положение для сидения. Позвольте вашему телу принять естественную, поддерживающую позу.

Обратите внимание на дыхание в груди или животе — как оно поднимается и отпускается. Просто наблюдайте естественный ритм, не пытаясь его изменить.

Сосредоточьте внимание на этой одной области. Пусть ваше осознание мягко пребывает в этой точке фокусировки, пока дыхание поднимается и отпускается.

Если ум отвлечётся, просто верните его к этой простой однонаправленной точке в теле. Без осуждения — лишь мягкое возвращение к дыханию.

Наблюдение за наблюдателем

Теперь, фокусируясь на дыхании в этой области, почувствуйте, откуда вы фокусируетесь. Заметьте, из какой части тела исходит это наблюдение.

На мгновение осознайте и место, где дыхание поднимается, и место, откуда происходит фокусировка. Две разные области — наблюдаемое и наблюдатель.

Без необходимости точно понимать, как вы это делаете, почувствуйте, будто можете «отцепить» локальное осознание от места, из которого наблюдаете.

Почувствуйте локальное осознание как невидимый пузырь знания. Маленькую сферу сознания, которая может двигаться сама. Позвольте ей начать опускаться вниз через голову.

Сначала осознайте челюсть изнутри челюсти. Почувствуйте её из осознания внутри неё, будто субъект и объект находятся в одном месте.

Теперь заметьте, что локальное осознание может само переместиться, чтобы ощутить горло непосредственно изнутри горла.

Effortless Mindfulness

Soothing Breath Meditation

Breathing Spaciously, Holding Gently

See, Hear, Feel – A 10-Minute Journey

Energizing Breath Meditation

Maharic Shield Activation

Обретение комфорта и осознания дыхания

Breath and Presence Meditation

Settling the Body and Mind

Settling the Body and Mind

Evening Reflection and Release

Embracing God's Peace and Favour

Headspace Reboot (Playful Remix)

Effortless Calm & Awareness

Guided Breath Meditation

Guided Breath Meditation

Guided Breath Meditation

Stillness in the Middle of It All

Becoming-Animal Meditation (Deleuze-Guattari)

How to Soften into Jhāna

Focusing on Developing Non Self

Gratitude Meditation

Cultivating Equanimity

Headless Mirror Meditation

Embracing Lightness and Ease

Embracing Ease and Joy

Inner Landscape Meditation

Schrödinger’s Tao Meditation

Miracles of Each Moment: Enso Contemplation

Quick Settling Meditation

Finding the Floater

The Detective of You

No self short meditation

Golden Light Compassion Meditation

Awareness in the In-Between

Mountain View Headless Way Meditation

Whole-Body Breathing Meditation

Expanding Breath Awareness

Establishing Awareness of Breath

The Mind of Beauty: A Zen-Inspired Meditation

Floating Bubble: A Gentle Mind-Clearing Meditation for Children

Gratitude Flow Meditation

Effortless Mindfulness and Limitless Awareness

Awareness and Non-Duality Meditation

Coming Home to the Breath