A short guided meditation without background music to help ground you into your senses and body. Useful to work on training your attention to stay focused on your breathing as well as awareness of your thoughts and your internal landscape. Suitable for absolute beginners wanting to learn meditation techniques or anyone who wants to quickly reconnect with themselves or reinforce their mindfulness practice.
Taking a few moments to find a comfortable position and you may like to gently close your eyes if that's comfortable for you or you can softly focus on something a couple of hands widths in front of you if you'd prefer to keep them open and then just seeing if you can make any final adjustments just to make yourself 10% more comfortable and you may want to loosen any tight clothing removing any hair ties or anything that's constricting on your body and when you're ready you can start to bring your attention to the sensation of the support beneath you whether that's the chair floor or a bed just noticing where that support meets your body noticing the parts of the body that are in contact with that support and where you sense that the strongest perhaps your legs your buttocks or your back and then noticing where you sense your clothing on your body and where the clothing makes contact with your skin are there different areas where you can notice your clothing more than others just paying attention to where you may sense that feeling of fabric of material against your skin and starting to notice the sensation of gravity and the feeling of heaviness as the support beneath you meets your body and holds it and bringing your attention to the sounds around you tuning into what you may be able to hear further away in the distance are there cars birds can you hear the wind or the weather paying attention to any other sounds around you just noticing and noticing the sensation of the air in the room where you are where's the temperature of the air and where can you feel that on your skin are there any emotions making themselves known to you today what is your general mood and if there's nothing that you can sense there that's absolutely okay and at this point the mind may have started to construct narrative stories thoughts about any such emotions so i invite you to notice that narrative and then to bring your attention away from it without judgment towards your breath so notice the breath exactly as it is right now without wanting or trying to change anything what is the speed of your breath exactly as it is paying attention to the quality of the depth how deep or shallow is this breath right now and this one and without judgment noticing the journey the breath takes there is no right or wrong here where is the breath entering your body is it coming through your nose your mouth is there a more dominant nostril in which is coming in and what is the temperature as it enters the body is there a difference in temperature as it leaves i'm paying attention to the quality of the breath the depth the speed the entry point and its changing nature i invite you to remain focused here for a few moments while i remain silent your mind will naturally wander and that's okay when you notice it's wandered just gently bring your attention back to focusing on the breath bringing your attention back to the breath without judgment as loving as you'd love a puppy if it wandered off whilst you were training it and noticing which part of the breath is your preferred place to focus is it the journey the breath takes the point of entry the qualities of each breath settle here for a few moments and gently bring your attention back when you notice your mind has wandered away to thinking or planning problem solving worrying they're all natural cognitive functions bring it back to the breath now and gently bringing your attention back to the sensations in your body noticing the feeling of your body against the contact of the support beneath you and starting to bring your attention back now into the place where you are as we start to come out of this mindfulness meditation so gently wiggling your fingers and wiggling your toes taking a bit of a deeper breath and when you're ready gently opening your eyes
