Welcome to this mindfulness meditation.
My name is Lana Heintjes and the music in this recording is by Mark Reynolds.
When you're ready,
You can find a comfortable seated position or you can even lie down.
Once you're comfortable,
Softly close your eyes.
Start to tune in with the sensation of your breath.
Let your breath flow easily in and out of your body.
Notice if the air going into your nose is slightly cooler than the air going out of your nose.
Take a moment to soften your forehead and your eyebrows,
Especially the space right in between your eyebrows.
Soften your jaw and your tongue.
You can let your teeth separate just a little bit and let your tongue relax away from the roof of your mouth.
Your shoulders are soft.
Notice if your breath is fast or slow.
Can you hear your breath or is your breath inaudible?
You don't need to breathe any louder than you already are,
But just notice if you can hear your breath or not.
Is it easy to breathe?
Notice where your thoughts are right this moment.
Watch your thoughts pass like clouds in the sky,
Just acknowledging that they're there.
And then bring your awareness right back to that subtle sensation of your breath entering and leaving your body.
You can always say to yourself,
Now I'm breathing in and now I'm breathing out.
Just watching your breath enter and leave your body.
Notice whatever experience you happen to be having right now.
Whether your mind is active or your mind is clear,
Just notice.
There's no right or wrong experience here.
Everything you're feeling is absolutely okay.
Just notice your experience.
And then watch your breath enter and leave your body.
Now I'm breathing in and now I'm breathing out.
Watching the thoughts pass through your mind and then feel your breath enter and leave your body.
Now I'm breathing in and now I'm breathing out.
Imagine that your thoughts are like clouds in the sky.
You're just watching those thoughts pass through your mind without attaching to them or reacting to them.
Just noticing them.
Now I'm breathing in and now I'm breathing out.
And then see if you can take three full breaths,
Being completely aware of your breath.
After your third breath,
You can slowly roll your head in a circle,
Stretching out your neck and then switch directions.
When your head comes back to center,
Roll your shoulders up and down a couple of times,
Loosening up your shoulders.
And bring your awareness to your eyes.
Really slowly let your eyes open.
Let your vision be soft and fuzzy at first.
And then take a look at your surroundings.
With greater awareness,
Gently re-enter your day.
Namaste.
