Let's start our practice together today by taking a few moments to find a comfortable position.
This could be sitting cross-legged,
Kneeling,
Or perhaps laying down if you find that more comfortable.
We're going to be in meditation for about 15 minutes today,
So find a position where you'll be comfortable for that length of time.
Feel free to use any props that will help you feel comfortable.
This could be just leaning against the wall,
Or perhaps sitting up on a cushion or a block.
Or maybe even lying down on your mat or bed with a pillow and a blanket.
Wherever you want to be today is absolutely fine.
Take any final movements and adjustments,
And then come to stillness in your position.
But remember during the practice that if you need to move,
Feel free to move.
If you have an itch,
Feel free to scratch it.
Now before we close our eyes,
Let's start with a few breaths.
Taking a full,
Deep inhale in through the nose.
Filling the lungs.
Exhale out through the mouth.
Again,
A big inhale in through the nose.
And then a full exhale out.
One final deep breath in,
Filling everything up.
And then exhale everything out once more through the mouth.
And then allowing the breath to return to normal.
Bringing a steady flow of air in and out through the nose if that's comfortable.
The mouth's also fine too if you prefer that.
Softening the gaze now,
Or allowing the eyes to close.
And bring attention to that breath.
Without changing it,
Just notice how you're breathing right now.
Feel the flow of air as it enters the body.
Coolness in the nostrils.
Follow the path of the air as it passes into the lungs.
Feel the expansion of the chest and the abdomen.
And then following the flow of air as you breathe out again.
Allowing the chest to soften,
To contract.
Notice the difference in the temperature of the air as the exhale flows back out through your nose.
Now bring your awareness to how you're sitting or lying.
Feel your connection to the ground.
Notice those points of contact between your body and the ground.
Feel that support underneath you.
Feel gravity anchoring you in your place.
Allow yourself to relax into that feeling of support and connection.
Notice what else is going on in your body right now.
Look for anywhere you may be feeling tension.
Maybe the shoulders,
The neck.
Perhaps the back or the legs.
Just try to consciously soften and relax.
And accept where you are right now.
Without any frustration or judgement.
Turning our attention inwards now.
Bringing awareness to our thoughts.
See what surfaces in the mind as we sit in stillness.
Trying not to dwell on the past.
Trying not to focus on the future.
Just being here and now.
With our breath.
With our connection to the ground under us.
Just sitting in this moment.
Remember mindfulness isn't about having a blank mind.
Our meditation practice helps us find perspective.
And helps us feel that we have more choice in what we're doing.
And feel that we have more choice in how we react to the thoughts and emotions that come up.
Using our awareness of the movement and the sensation of the breath and the body.
We can anchor the mind and bring it back.
As any thoughts surface,
Just notice them.
Again,
Without any frustration or judgement.
Note them while trying not to get drawn into them.
Send them on their way,
Perhaps thinking.
Not now.
If you notice your mind wandering with these thoughts,
Just bring the attention back to your breath.
As and when something comes up,
Just acknowledge it and send it on its way.
It's enough to notice it without getting caught up in the emotion of the thought.
Just return to the breath.
Return to that focus of sitting here in this moment.
Just simply note this.
And return to breathing to anchor yourself back in this moment.
Gently starting now to allow yourself to come back.
Notice the room around you.
The sounds,
The feelings.
Feel the temperature of the air on your skin.
And any smells or scents in the air.
Take a deep breath in through the nose.
And exhale out through the mouth.
Inhale again through the nose,
Filling up.
And a full exhale out through the mouth.
Once more,
Inhaling fully through the nose.
And a big exhale out through the mouth.
Then allowing the breath to return to normal once more.
And now before we open the eyes and get up and get back to the day.
Let's just take a moment to note what's changed in the body,
In the mind.
See how much more relaxed you feel now than at the start of our practice.
Try to bring this calm and relaxation with you through the rest of your day.
And know that you can return to it at any time.
Thank you for spending your time with me today.
