Saying Yes to this Experience-17 Minutes

Aurora Hutchinson

Aurora Hutchinson

Aurora Hutchinson, M.A. is passionate about sharing the transformative power of mindfulness and meditation. As a certified Science of Mindful Awareness (SOMA) meditation teacher and wellness educator, she teaches group classes, workshops, conducts corporate seminars and works with private clients seeking to learn meditation for stress management, improved health, career and family support. As a PhD candidate in Psychology with training in neuroscience and pharmacology, Aurora has an understanding of the biological and psychological mechanisms underlying mind-body practices. This information provides students and clients a meaningful way to connect with the practice of meditation. Aurora is a certified Usui Shiki Ryoho Reiki Master Teacher and Jikiden Reiki Shoden practitioner. She is trained in Clinical Hypnosis through the American Society of Clinical Hypnosis (ASCH) and is an iRest Yoga Nidra Level 1 Teacher-in-Training. Aurora is a faculty member of the SOMA Meditation Teacher Training Program, and has served as the Mindfulness Programs Director at The Mindfulness Center in Bethesda, MD. She is committed to promoting and practicing evidence-based, best practices of self-care in hospitals, wellness centers, educational and corporate settings to empower and serve others.

'Saying Yes to this Experience-17 Minutes' has 77 comments

  1. January 26, 2016 @ 5:55 pm elizabethlazor

    I loved this one so much that I had my husband come and listen to it again with me! I felt cleansed, opened and filled with compassion for myself and the world when I finished it. I particularly enjoyed checking in to hear what my body was saying. Each time I have done this one, I have received different messages. The language and images are lovely.

    • June 22, 2017 @ 10:36 pm lbsipe

      Aurora, you have such a soothing and calming voice. I did this meditation right before I was ready to go to sleep, and it completely calmed my mind and body down. I enjoyed your comments about breathing into the spaces in between your fingers. My fingers felt tingly, and light and airy. My mind and body are filled with gratitude that I can lull into a peaceful, restful sleep. Goodnight, and thank you.

    • July 19, 2017 @ 11:18 pm lbsipe

      This is my 2nd time doing Saying Yes to this Experience. It was just as relaxing as the first time! My heart was open, and I could feel it beating strong in my chest. My legs, arms, and belly were loose and tingly. This is a great meditation to do right before bed, my mind and body feel calm and ready to drift off to sleep.

  2. February 8, 2016 @ 10:53 pm DrEAm

    It is so nice to be fully in this moment. And saying yes to this experience. Feeling the breath …from the inside out. Just like the sea. Namaste.

  3. February 12, 2016 @ 1:59 pm commander2016

    Today, I felt a bit like the small band of seekers in the Wizard of Oz at the start of their journey, allowing myself to (ahem) “follow the yellow brick flow”. Speeding along from the earlier momentum of the day, I sat down to meditate with a lot of energy, and my mind bounded along to the guided words like Scarecrow and friends; at length my system began to slow and drift to a more restful place. The rousing “yes” practice at the conclusion brought me back to the Now with a smile.

  4. March 11, 2016 @ 3:01 pm commander2016

    Another successful experience with the “yes” practice today….just finished an hour long run and was primed for the restorative session…getting settled early on is a smoother process with daily practice and I found myself off-piste (away from the word path) a few times, lost in my own flow, but coming back was not an issue…The affirmation of “yes” to finish the journey was again very effective in getting my mind and body more aligned.

  5. May 12, 2016 @ 4:58 pm CarrieV

    I really enjoy moving into the experience of “yes” at the end of this meditation. The invitation to say yes makes me keenly aware of all the ways in which my mind wants to say no. This heightened awareness of the “no” actually helps the body relax; the resistance–once seen–subsides, and I feel myself sinking more deeply into an acceptance of everything exactly as it arises.

  6. October 27, 2016 @ 1:49 pm vstickler10

    I really liked this one. “what would it be like?” is a great question. When I checked in I felt where I had some tension and I had a hard time letting go of my jaw/teeth. I am alone in the office today so I am exploring the meditations on this site. This one really captured my attention. It was a great way to practice breathing into different parts of the body. Noticing space in and around the body is different for me. I hear that in an earlier session but today I really understood it.

  7. November 11, 2016 @ 2:47 pm moonjoy

    “Saying Yes” left me feeling focused, motivated, and full of peace. In a difficult week of managing emotions related to the election, I found myself re-committing to certain personal practices that will allow me to care for myself and others. “Saying Yes” was perfect for me at this time. My favorite cue was the image of breathing into the back, and feeling the curve and lengthening. I was surprised to discover that the meditation had ended, I’m not sure how long I sat here in silence once it was complete! Thank you.

  8. December 1, 2016 @ 2:40 pm vstickler10

    Still have time in my office so I pulled this one up. I am still relaxed after the other one completed Breathing into the back was much needed today. Isn’t it funny how we don’t notice minor aches and pains until we are actually looking for them. I mean I knew I had an ache in my back but when I was doing this meditation I really could feel it differently than before. I noticed the muscles tightening around the ache and could put it in my mind. I was also able to put my breath there. Pain subsided for a bit (I think I might have been asleep sitting up). Very nice meditation on this cloudy day.

  9. December 6, 2016 @ 7:16 pm Tanya

    I came to this meditation with about 25 minutes to spare in the middle of a busy morning, but my body relaxed as soon as the breath was compared to ocean waves. I visualized a quiet beach with the waves coming and going with my breath. Such a calming image. Another phrase that drew my interest and imagination was ‘breathing from between the fingers’. I just loved that for some reason. The meditation had such a nice pace that my mind only wandered briefly two times (which is really good for me), and it was quite easy to bring it back to the breath. I liked the ‘yes’ part at the end, too, but didn’t realize when the meditation ended. Perhaps my mind wandered off at that point. Nice, calming meditation.

  10. December 23, 2016 @ 10:26 am Tanya

    I enjoyed this meditation even more than the last time. Before a busy day of being out of town, I found a few quiet minutes before my family woke up to do this. So nice. I know now that my days (my attitude, patience) are so much nicer when I take time to meditate. Again I loved comparing the breath to the ocean waves, the ebb and the flow. The air on the hands, I could feel it, as well as the edge of my skin. Our bodies are always talking to us (loved this), and I could feel the sensations when the meditation moved to each area of the body, the tingling, pulsing of the heart. Things I don’t usually feel because I’m not paying attention. I want to pay more attention. Saying yes to everything – I felt an acceptance to what is, a relaxation into what is. This especially I want to take into my day. Thank you.

  11. January 15, 2017 @ 4:49 pm Gunilla

    Saying Yes is a journey. Just because we should only say it when we mean it, and then go the full way. So Pause – and breathe there – say yes if you are comfortable, most often we are so say yes to everything.

  12. January 17, 2017 @ 4:11 pm Moira

    I am feeling relaxed and calm – as I was doing this practice I had some discomfort arise – a sore throat and an upset tummy – using the guidance and cues provided in this practice I was able to just be with the discomfort and am happy to say I feel much better now. I feel grateful to have taken the time for myself to do this today. There were some thoughts that came in but it was very easy to just let them pass through and not engage.

    I do like the focus on the gap between breaths – it helps me find a sense of calmness and balance very quickly. I also like focusing my awareness on my head and face area as well as my heart – in fact when the focus was taken to the heart area – I had a sense of smiling from the heart – I still have a smile on my face as I write these notes.

  13. January 19, 2017 @ 5:24 pm Tanya

    The image of the breath moving like ocean waves is so calming. I didn’t have time for a longer meditation today, but this put me in a relaxed state right away. Just like the breath and the ocean waves, life is always changing, always moving. Being able to say yes to everything that is fosters relaxation. Fighting what is does nothing to change anything, and causes great stress. Grasping or pushing away causes stress. So saying yes and accepting what is, is the best way to peacefulness. Thank you.

  14. January 26, 2017 @ 5:20 pm Moira

    I feel very calm and nourished physically and emotionally… I didn’t have much time today for a practice but am very grateful to have made time for this as I have released physical tensions, my mind is calm and clear my heart is open and I am feeling guided by the sensations and peace I feel. Sometimes at this time of day my stomach is churning and tense – I am aware of a real sense of calmness and peace which is wonderful.

  15. January 30, 2017 @ 4:58 pm Moira

    It’s another busy day for me today so I’m deeply grateful to have made time to fit this practice in. I really love the saying YES – this has left me with a smile on my face and I am better equipped to deal with the rest of the items on my list for today. Very pleasing and pleasant experience for me today – thank you!

  16. February 10, 2017 @ 2:12 pm Moira

    I am in a fairly noisy environment so it was great to drop into my inner environment with this meditation… I am feeling relaxed and calm; my heart feels open and I have a smile on my face – saying yes to what is going on for me at this present moment is lovely. I am grateful for the nurturing of the wave like sense of my breath – which remains with me even though the practice has ended. Also – even though I have thoughts running through my mind – they are at a much more even pace and I am not grasping or holding on. Thanks.

  17. February 10, 2017 @ 6:37 pm Marselis15

    Saying Yes; I feel able to release stress and comeback to my center. I feel as if I was able to regulate/balance my emotions. To forgive myself for not being in the moment when I initially became angry in the past. I have grown regarding being mindful. I am very glad that I have this tool to learn more about myself. To become aware of my physical sensations in a way that I never thought possible. I was able to feel my heart beat slow down. Simply breathing helped me to relax. I was able to connect with my emotions by listening to what my body was telling me;with curiosity unfolding the underlying reasons and just letting myself rest in those thoughts. Eventually the underlying reasons of my emotions- frustration, disappointment. began to subside and shrink. The meditation session helped me to figure out what I need to do to find equanimity. My mind’s momentum was at ease, my mind was quiet. Significant experience was dropping into my own spaciousness and approving my ow experiences.

  18. February 14, 2017 @ 11:50 am Moira

    Saying YES to this experience and this moment is such a deep and rich experience for me. The suggestions in this meditation allow me to check in with where I am physically, emotionally and mentally – leaving me feeling calm and nourished on all levels. Thank you.

  19. February 16, 2017 @ 8:15 pm amypearl

    I finally can relax and breath. This meditation allowed me to stop and once I did I could feel the tension leave my face and shoulders as Aurora suggested. I was distracted by the voices in my home but I kept returning to breath. I realize how tired I am and could feel my body give in the position of resting. I am grateful that I stopped and slowed down.

  20. February 18, 2017 @ 9:19 am margya

    Loved this short meditation. Was able to settle in very quickly even though sitting at a desk in desk chair. The shoulder suggestions/words/guidance were very powerful for me as ongoing area of tightness for me. I think Aurora guided us to shoulders and back both towards the beginning and again later. The 2nd time I still noticed tightness in trapezius muscles and was able to loosen them (right more than left?)by watching them. Yes is very powerful word for me….and loved focus on saying yes at end. Hearing Aurora’s yes yes yes first made me smile (actual smiley face), then feel an opening and lightness in my heart. As Debbie says, “good stuff”. YES!

  21. February 19, 2017 @ 1:54 pm Moira

    This was really wonderful for me today – I’ve done this meditation a number of times but today it felt different and a really good way. I particularly liked the breathing into my hands and feeling the air on the palms. breathing from the inside out felt very nurturing and nourishing. Breathing into the lower parts of my body has left me feeling grounded and in my body. I also experienced a real felt sense of the mind-body connection. Saying yes also felt like I was expanding and opening my heart. Thank you.

  22. February 19, 2017 @ 3:18 pm margya

    Listening to this for the second time I was immediately reminded of what Debbie wrote, ” when you recognize a safe environment, the body immediately relaxes. My “sensory stimuli have become conditioned to elicit the meditative state ” (pp 6-7) as soon as I hear Aurora’s voice. Cues to bring breath/attention/awareness to jaw, back, belly, heart are becoming easier/quicker habits but curious awareness to sensations in hands/fingers, not so much, actually nothing. Then the thought drifted by, “why don’t I love my hands”? And the thought passed. Was so relaxed for remaining time that I only came back in to the room at yes, yes, yes. Finishing the journey this way is very powerful and affirming for me.
    Realized as I was writing this afterwards that my “story” has been as long as I remember that I don’t like my hands, I have short stubby fingers, bad nails (and now age spots!), can’t knit because weird thumb joint, etc. While I closed with yes to many things, my hands weren’t one of them, though they will be now.

  23. February 20, 2017 @ 9:28 pm Amy Balentine

    This was very relaxing for me. Focusing on each body part is an effective way for me to slow down and open up to my experiences. I liked the imagery of the breath moving as the ocean waves.

  24. February 22, 2017 @ 8:13 am margya

    Decided to check in on myself before beginning, which I don’t usually do, as thought it would be interesting to see “what’s bringing me here today”, treating this like a one on one. I am curious about my hands and fingers and the desire to love and accept them. I want to stay alert and focused until the hand part but I settle in so quickly and her words quickly became relaxing sounds. At some point (midway?) I hear clearly “what’s your body saying to you…checking in with yourself.” And I feel a lovely little tingling in my hands and fingers.

  25. February 26, 2017 @ 12:39 pm Tammy Neighbors

    I liked the breathing into the hands. I could feel the air on my palms and between my fingers. The imagery of the shoulder from the inside was very relaxing. Saying yes in my mind and hearing Aurora saying it at the same time was very unique in the way it seemed to bring a since of peace and well-being all through my mind and body. I enjoyed it so much I decided to listen again. We were at the saying yes part and I remember nothing else as I woke up about five minutes after the meditation was finished. Twice in a row was a little to much for me I guess.

  26. February 28, 2017 @ 10:15 am margya

    Checking in on myself – very tight in trapezoid muscles and dull, foggy stuffy headache. Feeling weighted down/burdened. Can hardly believe how much better I feel now. Shoulders looser – especially the left, headache smaller, head clearer. Felt headache shift at forehead melting. Thoughts were racing, not floating by, like a race track with cars racing by so fast that a blur, so hard to observe anything but the blurred feeling of speed. Repeating Yes helped slow down but then session over. Wish it had been longer.

  27. February 28, 2017 @ 12:02 pm moonjoy

    I feel calm but also focused and energized after this practice, and I have clarity about some decisions in my life. Strangely I can feel inside my body, like how my organs are and where they are! I loved thinking about the “edges of my skin” and how that relates to boundaries and physical space of body. And I like the idea of breathing into the space between my hands. The idea of “Saying Yes”, is very important in my life right now.

  28. March 7, 2017 @ 7:32 pm pjois

    i was very aware of my breath in the beginning and that led to a stillness. i was filled with peace and calm. it took me a bit longer after the recording ended, to bring my attention back to the breath. i didn’t do this with any intention, but it still leaves a positive feeling.

  29. March 9, 2017 @ 7:57 am hmast1

    I chose to experience this practice first thing in the morning and I’m so glad I did. While I was in the meditation state I had very clear visuals of literally floating in the stars. Certainly an interesting feeling as I felt the weightlessness of being there and like I was being cleansed somehow. Just towards the end of the practice I felt my mind bring me back to the present moment and my surroundings and like the flip of a switch I felt my mind become very alert to everything. I really loved the phrase Aurora used of saying yes to the possibility because it goes along the lines of my own feeling that sometimes we have to remember that we have the power to make something that seems impossible, possible.

  30. March 11, 2017 @ 12:15 am madoyle

    MMTT J; Jan 26, 2017
    My sense of the continuous ebb and flow of the wave imagery that Aurora invokes eases me into the transition from the meditation session to the post-meditation return. I am comfortable now with the imagery of the oceans, or the seas, as Aurora refers to these great bodies of waves that continue just as the breath continues. I feel the depth of the breaths in my body and my arms, and legs. Aurora suggests that I might feel my back open as I draw in the breath from the inside out and as I transition I still feel a great spaciousness in my back. Asking my body to share what is there for me as I practice has taught me to listen better to my body when the session is completed. My back is relaxed and yet still erect and I can still feel some awareness along the shoulder blades and spine as I transition out of the session.

  31. March 11, 2017 @ 12:24 am madoyle

    MMTT J; Jan. 27, 2017
    I returned to this session today to practice again ‘Saying yes to this experience.’ My mind was cluttered and a bit frantic when I sat down to practice this session, but I knew my mind and body would follow Aurora’s lead if I could just settle into the space I have created for this practice. What my mind continues to hold onto from this practice today is dropping into the space between breaths, between sounds, between the messages my body is giving me. This session was challenging emotionally; transitioning out of the session has left me feeling sad but relaxed. My body is relaxed; my mind feels spacious; but touching deeply into the spaces between breaths is difficult. I plan to drink lots of water and stay with this calm as much as I am able today.

  32. March 13, 2017 @ 2:42 pm amypearl

    I can back to this meditation because of the calmness it brings to me. I appreciate the description of the breath being like a wave washing over me. As I breathed in I can envision my breath washing over my body and the stress melt away from my body. I appreciate the cues to let the stress go from certain parts of my body. I feel lighter after this meditation. I plan to carry this meditation with me throughout the rest of my day.

  33. March 20, 2017 @ 10:06 pm Amy Balentine

    this meditation helped me slow down and be present with myself. I liked the reminder that our body is always talking to us. I am trying to remember to be more open to my experiences throughout the day.

  34. March 22, 2017 @ 11:42 pm Aliciaj80

    I liked the meditation a lot but I was confused at the end because it just ended and I wasn’t sure if it was over or not. I felt mind chatter on and off and it frustrated me because I was trying to clear my mind. But then I worked on just witnessing what came up and releasing it. I liked the phrases “saying yes to everything that arises” and “saying yes to everything in my body”.

  35. March 24, 2017 @ 1:34 pm hmast1

    It’s always interesting to feel the energy move to different parts of the body with the guidance. For instance, when guided to feel the weight of hair, I could feel the energy move to my head. When hearing “feel the belly relax”, I could feel the energy move to my belly. In the final few minutes I could feel the hum of energy throughout my entire body. Despite feeling that kind of energy, I do not feel anxious or like I need to move around. Rather I feel very calm and more aware of other things such as colors and sounds around me.

  36. March 29, 2017 @ 12:41 pm shannonstutz

    M5 — I love the concept of saying yes to WHATEVER arises because that is indeed what we do when we meditation. I love the idea of giving permission, to open to whatever is there. There is a freedom in that. I felt a sense of calm, acceptance, evenness, My whole self felt calm. I loved “Are you listening? What’s your body saying to you right now?” I felt really pulled to the present moment. I’m grateful for the “abrupt ending” because it is reminding me that this can really have an effect on practitioners.

  37. March 29, 2017 @ 8:18 pm pjois

    i like this meditation. Just allowing ourselves to accept the way things are.
    We say a prayer, “O Lord, may i have the maturity to accept gracefully what i cannot change, the will and effort to change what i can, and the wisdom to know the difference.” I remembered this after the meditation, as the “yes” is not just to let things beyond our control be, but to also say “yes” to changing ourselves, to making a difference.

  38. March 31, 2017 @ 10:33 am pjois

    I came back to this last evening, replacing my regular one. My body was very sensitive and i was acutely aware of every part my attention was taken to. Right from the sensation of the flow of breath to the sensation in the head, hands, stomach etc. This is a very strong practice if allowed to be. I had to consciously pull myself back to the words and stay with the moment, “yes” to just being with the guided practice! Left me very aware and very, very calm.

  39. March 31, 2017 @ 11:56 am moonjoy

    Enjoyed the invitation to feel what “yes” felt like in my body — for me, a swelling of anticipation and excitement mixed with fear. It was a familiar feeling, like when you see the person you love or when you’re excited about a trip. I felt grounded and whole during this meditation.

  40. March 31, 2017 @ 3:42 pm Toni Needel

    I enjoyed the beginning of this meditation very much. It was similar to other ones and I was able to relax very quickly. I liked how she when through the body parts. ( I was clenching my jaw! I do that. I don’t even realize it). When she got to the “say yes” part I was pulled up short. I guess I didn’t expect it? I don’t know. But I closed myself off. I could just feel it. It was very powerful. I felt fear. I don’t know why. I had to work hard to breath, be present, stay calm. Say yes to what? Everything? I didn’t know. Endless possibilities sure. I was good with that, but my mind jumped to everything means EVERYTHING!!!! That means let in pain, heartbreak etc… All of it. I wasn’t ready to chew on that

  41. March 31, 2017 @ 6:42 pm Luvabull81

    I am remembering in the opening statement that I was invited to relax and just breathe. I am feeling very stimulated because of the suggestions to move my awareness around my body. I feel that I have increased awareness but in a peaceful, confident way. I feel taller and more engaged in my environment.
    I found that my mind was sometimes busy and sometimes clear/quiet
    Significant memories of my experiences during the practice: I clearly remember being guided to use my imagination to other ways to experience my body as it is connected to my breath and my mind.
    Phrases that I remember that had a significant impact on my practice were: “Gentle expansion and contraction as you breathe.” “Softening belly, just like the ocean cresting and falling”

  42. April 2, 2017 @ 10:47 am Aliciaj80

    I like when she said listen to your body, our bodies are always communicating with us. I think my mind takes over so often that I don’t always remember to take a moment and just feel what I am feeling in my body and hear what it is saying. Our body’s are so intelligent and are minds are often driven by the ego. I needed the reminder to stop and listen to something other than my mind.

  43. April 2, 2017 @ 12:48 pm sindyyogini1010

    I felt very relaxes and open after this meditation. My shoulders felt no tension. My mind felt anxiety-free. My mind was pretty still during the practice. I was a little distracted by the “yes, yes, yes,” but quickly came back to my body and breath.

  44. April 2, 2017 @ 4:30 pm moonjoy

    Feeling resistant to stillness and I’m realizing how shallow my breath was/is after a stressful morning. It’s better now, but still restricted. Longing for peace and quiet but not sure how to find it today. I felt the desire to focus but had difficulty doing so. I specifically remember the phrase about listening to the body, and what it is saying to you, because every thought begins physically. This is particularly important to me because I have denied my body the last 5 years while raising two young children and working overnights.

  45. April 2, 2017 @ 4:50 pm knighl

    The prompts to “just witness” helped me as I struggled to stop thinking. We tend to judge everything situation that arises. We tend to label things as good or bad, but the ability to just be is priceless.

  46. April 3, 2017 @ 6:52 am knighl

    My body was definitely spea king to me this morning! I awoke earlier than usual with a considerable amount of tension on my face and neck. This meditation not only helped me relax, but it also reminded me to listen. Listen to the areas in my body that are asking for attention, for acknowledgement. Great way to start my day, even though it is a bit earlier than usual! I love being promped to notice the weight of my hair or the edges of my skin. It’s as if I was never aware of thsee sensations before, however once brought to my awareness, I feel as though I was introduced to a 6th sense of sorts! Lovely, lovely feeling!

  47. April 4, 2017 @ 7:42 am Stephlewis

    I listened to this meditation last night before going to sleep . My mind was pretty quiet and I felt very relaxed throughout. And I think I would have enjoyed it at any time of the day. I liked the line about letting your inward gaze soften. And I particularly liked how we were encouraged to notice how our bodies are always talking to us and ask ourselves what it is saying. Being open to saying yes – sometimes the yes is a yes to ourselves and listening to our body means a no to others. I plan to use this guided meditation again and to listen more deeply to what it is saying.

  48. April 4, 2017 @ 11:11 am

    The breathe as ocean waves coming and going…surrendering to the movement of all things. Embracing the cleansing nature of water and breath. In and out. Expanding and releasing. Love it!

  49. April 4, 2017 @ 11:14 am

    The second time I did this meditation, it felt right to stand up and rock back and forth (like the waves of the sea). The rocking felt very soothing, nurturing. It did require conscious effort to get my anxious thoughts to step back.

  50. April 9, 2017 @ 10:11 am shannonstutz

    M11 Light. The word “yes” lightened my load. I am questioning how my body may be reacting if I have had coffee before meditating. May need to reorder some things in my mornings. My heart was soft and easy. I loved the invitation to relax my jaw. I hold a lot of tension there.

  51. April 9, 2017 @ 11:14 am shannonstutz

    M17 – My mind feels “clean” and I feel very life affirming. It was super easy to focus inward today and plug in to the flow. I actually noticed the absence of thought! Which of course then became thought, but my mind was truly in the flow today. Feeling all the sensations. Focusing on the present moment, accepting the invitation to the present moment. I found stillness in the movement of my breath.

  52. April 10, 2017 @ 4:56 pm sindyyogini1010

    I loved how she first brought our attention to the space, imagining what it would feel like to drop into the space. From that place of stillness, we then moved to an affirmation of saying yes to whatever arises. I felt very relaxed and open and spacious.

  53. April 10, 2017 @ 11:17 pm Stephlewis

    I was really surprised at how quiet my mind was during this meditation given the day. But it was very serene. My body, which felt not terribly but someone tense at the start of the meditation, relaxed as well – particularly so when Aurora got to the back. My mind lingered there quite a bit before it went on to the belly and both the back and belly loosened. My body actually had a nice light tingling feeling before the end of the 17 minutes. And my forehead which, along with my eyes, tends to hold tension really eased up. I like the detail of this meditation, inviting us to notice details such as the weight of our hair or the sensing of the bones, and muscles and tissues within. Very pleasant meditation. Nice way to end the day.

  54. April 11, 2017 @ 3:47 pm moonjoy

    Following this meditation, I feel satisfaction, complete, comfort, full. I am ready to begin. I feel more focused. Although my mind was active, when it became quiet, I remember falling deeply into meditative space. I appreciated the focus on “yes”, this is very helpful for my life currently. I liked the prompts to breathe around my heartspace, this felt loving.

  55. April 12, 2017 @ 11:08 am hmast1

    Pretty early on in this practice I had the sensation of being in water with that gentle rocking motion. It started about the time Aurora mentions feeling the ebb and flow of the breath like the waves of the ocean. Observing the breath in that way and feeling the water sensation put me into the deeper meditative state and now I am feeling very relaxed with also a gentle hum of energy throughout my body especially in my head and heart area.

  56. April 12, 2017 @ 2:35 pm Toni Needel

    Second time listening to this meditation for me. I am still suffering with a strained back so I was very aware of the “experience unfolding moment by moment”. When she talked about the wavelike motion of the breath I was much more focused on the rise and fall of my chest and belly than normal. I did indeed have to sit with pain, be with myself. Say yes to the experience. I was open to how I was feeling even though it was unpleasant. I did not WANT to move, or breath, however after I did and I was more calm and I had let go of some tension I was really able to notice the changes in sensation in my back.

  57. April 14, 2017 @ 10:38 am Amy Balentine

    I liked the practice of noticing the silence, the spaces between the sounds. It increased my awareness and appreciation for the sounds that were shaped by the spaces. It also had a calming affect, and helped me develop equanimity during meditation. My heart continued to race, but noticing the space between the beats allowed me to accept it and not become anxious about its speed.

  58. April 15, 2017 @ 11:32 pm Aliciaj80

    During guided meditations its helpful for me to focus on my breath so I don’t get distracted by the words or starting to tune them. I usually really like silence during meditation or just some ambient music so I like really the cue to pause and experience the space between. Thanks!

  59. April 25, 2017 @ 10:46 pm Stephlewis

    Again, a nice meditation with which to end the day. Brought me to a mellow state. Easy to be attentive to this meditation. I find it interesting that the same aspects of the meditation that caught my attention in earlier listens caught my attention this time as well. The focus on the breath broadening the back and loosening the muscles along the spine. I like the way the discussion about listening to your body was framed. Ending it with “Are you listening?” The pace of this meditation really contributed to its relaxing effect.

  60. April 30, 2017 @ 5:51 pm shannonstutz

    M26 – The wave-like motion of the breath. The body is always speaking to you. Every thought, every feeling starts as a physiological sensation. Are you listening? What is your body saying to you right now? These phrases really stood out to me as quite effective in bringing forth mindfulness. I felt very in tune with my physical body and at ease.

  61. May 5, 2017 @ 4:13 am Tammy Neighbors

    This meditation brings me to that place where you are almost asleep but still aware. I always get the most relaxed at this point. Saying yes affirms it is ok to be here.

  62. May 8, 2017 @ 4:09 pm

    I liked focusing on my feet grounding me to the floor like a tree’s roots. I felt the crown of my head reaching up and opening. I felt tall, expansive, and sturdy. I felt a joyful tingling as I said “Yes” to the experience. Almost giddy inside. I love the concept of softening the internal gaze. It leads to a softening of all the systems of my body.

  63. May 17, 2017 @ 6:00 am Tammy Neighbors

    This has to be one of my favorite meditations. My days seem to be filled with no these days, it’s nice to say yes and feel the peace and relief it brings.

  64. May 27, 2017 @ 9:14 am knighl

    Great way to kickoff my 10th Consecutive day of Meditation! I have listened to tge meditation before but like a beloved movie, you notice something different each time you listen to it! Very soothing and relaxing. I was able to get into the flow with ease.

  65. May 28, 2017 @ 9:52 pm moonjoy

    My brain was so active tonight, much busier than usual. I feel relieved upon finishing this practice, and a bit disappointed because I had difficulty focusing. I’m wondering if evening meditation is more difficult for me than morning meditation – I am a night owl so my mind does tend to be more busy at night. Strangely, I remember specifically hearing “yes” last time I listened to this meditation, and I don’t remember hearing it at all this time! I loved the breathing into the space between the fingers and the tips of my fingers, as well as feeling the edges of my skin. Mostly I was distracted and trying to pull myself back in, but I kept thinking of my task list, and the noises around me, and unimportant things happening in the future. It was an interesting experience, the most interrupted that I’ve had in this meditation course so far.

  66. May 31, 2017 @ 11:11 am

    As I listened to my body’s information, I felt an antsy-ness in my stomach. I’m back to work after vacation and feeling the weight of a thousand things to do. I just kept feeling anger and frustration towards a specific situation. I kept trying to separate and distance from the anger and not be consumed by it. I even practiced saying “yes” to it, accept it as it is and to avoid fighting it. It felt good to validate the frustration, but it didn’t fully relieve it. I still have extra work I wasn’t anticipating b/c of the fault of another. Now I’m trying to focus on accepting the situation just as it is and employ my own resiliency and flexibility.

  67. June 13, 2017 @ 4:40 pm AngieMack

    I liked the message of this practice. I had many wandering thoughts today and being able to recognize each one was nice. It was like saying hi to a thought and then saying goodbye as each one came up and then left. I did not linger too long on any thought, but just watched it as it came in to my mind and then said goodbye as it went away. If was almost like surfing the internet in my mind today. Things would come up, I would look at it briefly, and then I would click to the next page. Physically I felt very uncomfortable at first because I felt a lot of tension in my body when thoughts started coming up. But as I said goodbye to each thought, I let a breath in and out and then felt parts of my body relax as I said goodbye.

    I found that my mind was busier than usual, but also very collected. The most significant memory was I had a thought pop up that was not a very nice thought, but instead of lingering on it, I said goodbye in a funny voice (in my head) and it made it not seem so bad and I was able to let it go. Usually I peacefully watch my thoughts come and go, but this time I had so many thoughts, I became more interactive in letting them go with each breath and each release of tension in my body.

  68. June 16, 2017 @ 1:24 pm Kathleen

    This meditation was a cleansing experience for me. I came to it after an hour-long yoga practice and found that it allowed me to notice the shifts that took place in my body over that hour. It brought my attention to the atmosphere around me and I could feel the air like cool morning dew on my skin. I also found a spaciousness in my joints and noticed small places of tension or discomfort so I could release them or take any small movements that would ease them.

  69. June 20, 2017 @ 2:39 pm

     While my mind was active throughout this meditation I am accepting of this because it feels natural after returning from a wonderful vacation and, after a few days of jet lag and post trip doldrums, I am feeling rested and excited about possibilities for balance.
     My mind was active during this meditation but with positive and hopeful thoughts about ways to bring more joy and balance (relationships, exercise and work) into my life going forward.
    Thank you Aurora!


  70. June 22, 2017 @ 1:48 pm Brad Reed

    This meditation was a good opportunity to cultivate acceptance and stillness. Being able to notice both the pleasant and unpleasant sensations of my body and just observe them with equanimity was a good way to cultivate peace. In addition, during this meditation I was inadvertently surrounded by my father, mother and my dog all making quite a bit of noise. Being able to sit through sensations, noises and feelings relatively objectively and just observe the transient nature of all three is a really nice experience and one of the benefits of continued practice I found. Again, my normal practice never has any guided meditation anymore. I frequently practice Vipassna which emphasizes the observation of sensations of your body and the transient nature of being but it’s interesting to have a voice guiding you through the same process. Brings to the surface a different kind of awareness of the meditation and self. Very nice experience.

  71. July 9, 2017 @ 5:45 am knighl

    I absolutely enjoyed the visualizations that this meditation sparked in me. When gently prompted to imagine breathing through the space between my fingers, I was able to allow my heart and mind to connect and actual feel the sensations or what I believed it would feel like to do so. This meditation instantly pulled me into the moment and allowed me to be aware of what was happening in my body. I enjoyed this session.

  72. July 12, 2017 @ 8:46 pm knighl

    This is one of my favorite Meditations. The ability to be so present and connected that you feel the weight of your hair and fingernails is an amazing feeling! I feel so relaxed and free after this Meditation is over.

  73. July 21, 2017 @ 11:14 am Kathleen

    I’ve been noticing a considerable amount of ebbs and flows in my emotions recently- one moment feeling happy and radiant and the next feeling uncertain and sorrowful. I was looking to explore this, and I feel this meditation allowed me to drop into the experience, much like softly sinking to the bottom of a pool of sparkling water. Each ripple creating a different pattern with the sunlight coming from above, creating a different atmosphere and contributing to a new experience.

  74. July 22, 2017 @ 11:50 pm jserfin

    2 of 30: Such a great experience. My mind stayed right with the meditation, no wandering, just calm and focus.
    1. This was very easy to listen to and follow. I feel relaxed and aware of my entire body sensation. Each breath brought tingles to hands and feet, as if getting woken up. I have strong mind motivation (ex. ready to study or focus on reading). Heart is open, Abdomen is relaxed.
    2. I found that my mind was: generally active throughout the practice
    3. No significant memories with this one
    4. Phrases: Inhale into your shoulders. Inhale into your fingertips. Notice how your body feels.
    This was a relaxing and positive experience.

    • July 28, 2017 @ 6:05 pm C

      4of30. Nice use of somatic imagery-edges of skin; shape & contours etc.

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