Hello Beautiful Soul.
Welcome to this short mindfulness meditation.
My name is Shanna and I will be your guide on this journey.
Go ahead and get comfortable.
You can sit in a chair with your feet flat on the ground,
Sit on the floor cross-legged,
Or even lie down if that's more comfortable for you.
Now close your eyes and take a few deep breaths,
Inhaling slowly through your nose,
Holding it for a moment,
And then slowly exhaling out through your mouth.
With each exhale,
Say the word,
Release in your mind and feel your body relaxing.
Good.
Now let your breathing return to its normal rhythm and bring your attention to your body.
Begin to notice how your body feels and notice the points of contact between your body and the surface beneath you.
Start to slowly scan your body with awareness from head to toe.
As you breathe in,
Notice any areas that are tight or bring discomfort.
And as you exhale,
Imagine that tension or discomfort releasing and leaving your body.
Now we're going to focus on the breath.
Start to notice the natural rhythm of your breathing as you inhale and exhale.
Notice how your belly rises as you inhale and falls as you exhale.
Pay close attention to the sensation of your breath.
Feel the air as it enters your nose,
Travels down into your lungs,
And then gently flows out.
If your mind wanders,
And it likely will,
That's completely normal.
Gently and without judgment,
Bring your attention back to the breath.
You might find it helpful to silently say inhale as you breathe in and exhale as you breathe out.
Each time your mind drifts,
Simply acknowledge it and guide your attention back to your breath.
Good job.
Now shift your attention to your mind and begin to notice any thoughts,
Emotions,
Or sensations that may arise.
There is no need to push them away or engage with them.
Just observe them.
When a thought or feeling pops up,
Simply label it as thinking or feeling and imagine your thoughts and feelings floating off on a cloud as you come back to your breath.
Stay present with the breath and let these thoughts and emotions pass without holding on to them.
Very good.
Slowly start to bring your awareness back to your body.
Wiggle your fingers and toes and notice the points of contact on your body again.
Take one last deep breath in through the nose and slowly out through the mouth as you open your eyes,
Bringing your awareness back to the room around you.
Before you get up,
Take a moment to acknowledge and thank yourself for taking this time for self-care.
Notice the difference in how you are feeling and carry this sense of calm and presence with you as you continue with your day.
