Welcome to this mindfulness meditation.
To prepare for this meditation,
Find a comfortable seat.
Perhaps sit on a pillow or a blanket to raise your hips above your knees.
This will enable you to sit comfortably for a longer period of time.
Once you've found your seat,
Close your eyes or lower your gaze.
Witness the natural flow of your breath with no need to control it.
Notice what parts of the body move in order to allow the breath to flow freely.
Your mind will wander.
And when it does,
Acknowledge this and bring your awareness back to your breath.
Allow your awareness to travel into your physical body.
Notice how your body feels.
No need to judge or analyse any sensations,
But rather acknowledge that they exist and accept things as they are.
Bring your awareness to the space that you are in.
Notice how the quality of the air feels on your skin.
Notice any smells.
Allow your awareness to travel to the furthest sound that you can hear.
Slowly,
Slowly,
Allow your attention to travel back,
The same way it travelled out.
First,
Into the space you are in.
Then,
To the quality of the air in the room.
Next,
Into the physical body.
And finally,
Back to your breath.
Hold your mind here in this calmness.
Slow down.
And allow things to unfold and emerge as they should.
Be here in this moment,
This breath,
This emotion.
Maintain your awareness on your breath.
And only your breath.
Perhaps notice the sensation of the breath gently caressing your upper lip.
Notice how the sensation is more distinct when you exhale,
And more subtle when you inhale.
Whenever you find that your mind wanders,
Come back to your breath.
Stay here in stillness.
I will let you know when you have come to the end of your meditation.
Slowly,
Slowly,
Start to deepen your breath.
Do your best to keep your eyes closed,
And continue to stay connected to how you feel.
Find some micro-movements in your body,
Anything that feels good.
Perhaps rub each finger over the thumb.
Maybe lick your lips.
Whatever feels good for you in this moment.
And whenever you are ready,
Blink your eyes open,
And bring yourself back.
