Welcome.
Today I'm going to be guiding you through a 12-minute mindfulness meditation.
So when you're ready,
Just making your way into a comfortable position.
You might like to sit up tall on a chair or a cushion on the floor.
Alternatively,
You could lie down comfortably on your back.
Just ensure your spine is long and you are comfortable.
You can soften your jaw and your shoulders.
And if it feels appropriate for you,
Just closing down your eyes and letting your awareness turn inwards and bringing your awareness to the soles of your feet.
Noticing any temperature or pressure.
Making your way up your feet into your legs,
Your lower legs.
From your legs moving up into your knees,
Your thighs,
The front of your thighs,
Back of your thighs.
Into your hips and glutes.
Making your way to your lower back and belly.
Letting go of any tension here.
And continue to move up through your upper back and chest.
Bringing awareness into your shoulders,
Your arms,
Elbows and hands.
Making your way back up your arms into your neck,
The back of your head.
And softening into your face.
Without changing anything,
Notice your body has been breathing this whole time.
Can you notice where your breath is most obvious?
Perhaps your nose,
Your throat or your belly.
Just choosing one place and letting your awareness settle in.
Can you observe your breath from this moment you start to inhale?
Tracing it's life span all the way to it's exhale.
And noticing the pauses in between.
There's no need to change or manipulate your breath in any way.
Simply observe the natural rhythm.
Becoming familiar with every part of the breath.
If it's helpful for you,
You might like to mentally say to yourself in when you inhale and out as you exhale.
If you notice that your awareness has drifted away from the breath or you're lost in thought.
Simply return to the very next breath.
Likewise if you notice sounds,
Physical sensations or emotions.
Just gently bringing your awareness back to the breath.
You might notice the quality of your breath.
Or perhaps notice that it changes each time you inhale.
Can you let your awareness be soft,
Gentle,
Easy?
There's no end goal or no way to do this wrong.
Just simply observe your breath as you inhale and exhale.
Can you be compassionate as your awareness drifts?
Knowing that mindfulness is in the moments where we catch ourselves and bring ourselves back.
When you're ready,
Letting go of the attention on the breath.
And just checking in with how you're feeling.
We'll close today's practice with one deep breath in together.
When you're ready,
Inhale through the nose.
And exhale out the mouth.
Gently blinking your eyes back open if they were closed.
And slowly returning to your space.
Thanks for taking the time to practice with me today.
I'll see you again next time.
Thank you.
