Hi,
This is Suzanne.
I'm going to take you through a guided mindfulness meditation.
This meditation is perfect for beginner's daily practice,
But also for a more experienced practitioner to find something new.
Let's begin.
Start by finding a comfortable seated position.
If sitting upright is difficult over time,
You can also lie down,
But keep in mind to be in a position you won't easily fall asleep.
Now close your eyes,
If comfortable,
Or keep a soft,
Gentle gaze throughout this meditation.
Start by noticing your breath through your nose.
If this is for some reason hard,
Keep your lips just slightly apart to prevent your breath to become short or rapid.
Try not to alter or think that your breath should be in any special way.
Finally,
Trust that your body will keep your breath going and take the role as the observer.
Breathing in.
Breathing out.
Breathing in.
Breathing in.
Keep your pace.
It's not supposed to be in any special way.
It's your breath.
While keeping this focus on the breath,
It is quite common that the mind wanders off.
Maybe noticing a bodily sensation,
Maybe an emotion,
Or a thought.
This is just how it is supposed to be.
If this happens,
See if it is possible not to judge in any way,
Nor to place a positive or negative label on your experience,
Be it thoughts or emotions or sensations in the body.
Just notice,
As the observer,
What is happening to you.
Find a gentle,
Loving way to guide yourself back to the breath.
The breath passing in through your nose.
Breathing in.
If you notice now that your mind has wandered,
Try to be curious.
Just notice.
Try not to judge or follow the thoughts in any story.
Just like an observer lying in the grass,
Looking up at the blue sky with the passing clouds.
Every thought,
A new cloud,
Passing by just to be seen from afar.
Come back to your breath.
Notice how cool air hits the nostrils when you breathe in.
And how the air,
Now heated by your body,
Exits as warm when you breathe out.
Spend a few minutes noticing maybe the temperature,
Maybe something else.
And let yourself return back to your breath.
If your focus follows other sensations of mind or body.
Come back to your breath with acceptance and with warmth.
Breathing in and breathing out.
And breathing out.
Maybe you start noticing how the breath moves throughout your body.
How your breasts and maybe your abdomen rises when you breathe in.
And how it falls when you breathe out.
Like a small balloon,
Inflate and deflate.
Breathe in and breathe out.
When the wind wanders,
Let it be clouds in the sky.
And guide your way with warmth,
Without judgment,
Back to your breath.
Breathing in and breathing out.
This meditation will soon come to an end.
Maybe you would like to stay a few more minutes.
If not,
Start moving your fingers ever so slightly.
Start moving your toes.
Maybe you will find stretch.
Bow your head towards your lap.
Or you gently pat your eyelids open.
Thank you for finding your way to this gentle guided meditation.
