Welcome to this mindfulness meditation during which we'll just practice the skill of being present in the moment.
Take a moment to get comfortable,
You can lie down,
You can sit up,
Whatever is most comfortable for you.
And when you are ready and comfortable,
Take a deep breath in and as you breathe out,
Allow your eyes to gently close.
And for the first little while,
Let's just pay attention to whatever is going on inside your mind or inside your body.
Just noticing what is front of mind for you in this moment,
Without judgment,
Simply noticing.
Now taking a deep breath in,
Holding it at the top and breathing out.
And as you breathe out,
You let go of the thoughts,
The needs,
The concerns.
Do that one more time,
Breathe in,
Hold at the top and as you breathe out,
You can let go,
Release.
And as your breathing settles down,
Simply focus on just that.
Your breathing without trying to change it,
Simply noticing the way in which you breathe,
Naturally,
Easily.
Perhaps noticing the sensations associated with breathing,
How your body moves as you breathe,
The temperature of the air as you breathe in and as you breathe out.
And now,
Shifting your attention to anything you might be able to touch in this moment.
Whether it is your body resting on the surface beneath you,
It may be your clothing,
Or even the sensation of the air touching your skin.
Just noticing,
Paying attention to the right here and right now.
And when your mind wanders,
As it will,
Gently pulling it back to the present moment.
In this moment,
Present,
Listening.
Paying attention now,
To the space in which you are,
Keeping your eyes closed,
But becoming aware of your physical body in space.
Becoming aware of where you are sitting or lying down,
And your own sense of self within that space.
Situating yourself in your world.
And when your mind wanders,
Just gently pulling it back without any judgment into the present moment.
Now bringing your attention to your body,
Your physical self.
Taking the time to notice and register what it is you feel within your body,
Without judgment,
Without changing anything.
Noticing the sensations,
The temperatures,
Where you might be feeling some tension,
And perhaps what parts of your body feel most comfortable and relaxed within this moment.
And then we return to the breath,
Noticing how easily and comfortably we continue breathing without a thought.
The automation of our breathing is comforting and soothing.
Just again notice the in and the out breath.
Notice your body moving as you breathe in and as you breathe out.
And as we conclude this session,
Take a nice deep breath in,
Filling your lungs,
Holding it at the top,
And then releasing.
Noticing how your body reacts to the tension of holding the breath for a moment and then the release of the breath.
Let's do that one more time,
And notice,
Breathe in,
Hold,
Noticing the feeling,
And release.
Thank you for taking the time to be mindful of this moment and of yourself.
Have a beautiful day.
