Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that feels comfortable for you.
Take a nice,
Filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
Mindfulness is the act of purposely focusing on the present moment.
Purposely focusing on what is happening right now.
It can be harder than it sounds,
Because our mind tends to wander wherever it wants.
Today,
We will be using our hand to help us focus and practice mindfulness.
Start by focusing all of your attention on one of your hands.
In your mind,
Notice the shape it is resting in right now.
Notice how heavy or how light that hand feels.
Is it relaxed?
Relax your hand now.
Notice what your hand might be touching.
What is it resting on?
Notice the feel of what your hand is resting on.
Take your hand now and place it on the middle of your chest.
Notice and feel how your hand moves up and down as you inhale and exhale.
Take a deep,
Sleepy breath with your hand here.
Notice how your hand rises and falls.
Move your hand to your belly now.
Notice and feel what is happening here.
When you breathe,
Does your stomach rise and fall like your chest?
Breathe in a manner that you notice your hand moving here like it did on your chest.
Up and down.
In and out.
Gently place your hand under your nose now.
Breathe in and out through your nose and notice the feeling of the air tickling your hand as you breathe out.
Notice the exhale of air on your hand.
Place your hand on the side of your throat.
Press gently,
Just gently.
Use all of your focus to see if you can feel the beat,
Beat,
Beating of your heart.
If you can't feel anything here,
It's okay.
Just hold your hand here and breathe.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find all that's good in your day.
