Hello there and welcome to this guided mindfulness meditation We're gonna get right to it,
So find a comfortable seat or you can do this laying down if you prefer This meditation is going to be quite simple,
So I invite you to close your eyes Let your palms rest on your lap or on your thighs with your hands facing down And let's begin by just taking a breath in through the nose Pilling to the top And then letting go Letting your shoulders drop And bringing your awareness into your body now,
Becoming aware Of the relaxation that washes over you from one simple and intentional breath And allow the spaciousness Of that noticing To occupy your awareness As thoughts inevitably creep in I will try to gently remind you to come back To sensation in the body Or to breath Or to the sounds around you Each of these objects of awareness Help us to anchor back into the present moment So if you notice your mind wandering,
Just come back to an awareness of your breath Coming in And going out No control or efforting on your part Just Noticing the rise and fall of your breath And remember that as your mind wanders This is not a failure This is the natural course of what a human mind does When exposed to the opportunity to sit in stillness So non-judgmentally noticing where your mind has gone And bringing your awareness back to the sensations in your body Perhaps feeling your sit bones and the weight of your body into the ground Or perhaps feeling a general sense of aliveness in your entire body Or perhaps you don't notice much of anything and that's okay,
Too.
Just accept it Because the mere effort to become aware of something just as it is Is drawing you into the moment Noticing what's here in this present moment And again coming back to the breath And effortlessly And know that each time that you become aware When your mind is wandered in thought Each time you bring your awareness back to the present moment Whether through breath The sounds around you Or awareness of your body and its sensations Every time you do that,
You have successfully meditated So honor and appreciate yourself And then just return to the breath Simply noticing As this practice comes to a close Let's all take a breath in together once again So breathing in through the nose in 3,
2,
1 Filling all the way up And holding briefly at the top And letting go And relaxing your body again And take a moment to thank yourself for the respite you've given yourself From a busy day in life Thank you for practicing with me today Many blessings And namaste
