Jon Kabat-Zinn,
A pioneer in mindfulness research and the creator of mindfulness-based stress reduction,
Shares with us that mindfulness is awareness that arises through paying attention on purpose in the present moment,
Non-judgmentally.
If you're experienced with meditation,
Then settle in and enjoy this time of deep relaxation.
And if you're new to the practice,
Welcome!
You might notice your mind racing,
What some call the monkey mind.
A flurry of thoughts may try to pull your attention in different directions,
And that's completely normal.
Remember,
Mindfulness is about observing your thoughts without judgment,
Simply noticing them and gently guiding your focus back to the present.
At first,
Your mind may feel like a race car speeding through time,
But with practice,
You'll realize that you are the driver.
You have the power to ease off the accelerator,
To take a deep breath,
And to regain control.
This meditation is an invitation to let go,
To release tension,
To quiet the mental noise,
And to embrace a deep sense of peace.
So when you're ready,
Make yourself comfortable in a seated or lying position.
Close your eyes,
And as your eyelids softly meet,
Feel the tension begin to dissolve from your body.
Your jaw softens,
Your hands relax,
And a sense of ease begins to settle in.
Now take a deep breath in,
And as you exhale,
Release any worries or distractions.
Simply acknowledge them,
And then let them drift away with your breath.
Now focus on your breathing,
Allowing it to find a slow,
Steady rhythm.
Inhale deeply,
Exhale fully,
Feeling each breath ground you deeper into relaxation.
And as you breathe in,
Silently count three,
Two,
One.
And as you exhale,
Whisper to yourself,
Let go,
Let go,
Let go.
Feel your body softening with each out breath.
Any remaining tension in your muscles loosens,
Melting away like ice under the warmth of the sun.
With every breath,
You choose to release,
To let go of what no longer serves you,
To trust that you are exactly where you need to be.
Breathe in,
Three,
Two,
One.
And breathe out,
Let go,
Let go,
Let go.
If any thoughts arise,
Observe them like clouds passing in the sky.
No need to hold on to them,
Just let them drift,
Carried away with your next exhale.
Now slowly bringing your awareness back to the present moment.
Feel the gentle rise and fall of your breath.
Notice the space around you,
The surface supporting you,
And the quiet energy within.
Take a deep breath in.
And as you exhale,
Begin to move your fingers and your toes,
Gently waking up your body.
And when you're ready,
Blink your eyes open and return wakefully,
Allowing yourself to be in a state of tranquility,
Caring a sense of peace with you.
And notice how different you feel.
How quickly just a few moments of mindfulness can bring you back to yourself.
You are calm,
You are confident,
You are doing this now.
Thank you for the time today.
May you breathe with ease,
Move with trust,
And thrive through all things life and labor.
