Welcome to this mindfulness meditation.
Step 1.
Find a comfortable sitting position.
Either sit down with your legs crossed or sit on a chair.
Let your spine be straight.
Allow yourself to feel your sitting bones grounded down on the mat or on the seat.
Yarn clip.
Begin to close your eyes or soften your gaze.
Take a deep breath in.
Exhale.
Another breath in.
Exhale.
And then slowly begin to bring your attention to your breathing.
Notice your inhales through your nostrils and exhales out of your nostrils.
You want to use these next minutes to get through the roots of your system in your body,
In your mind where you are stuck.
You want to bring back your vitality to your own self.
Noticing any sensations that arise and pass.
Without doing anything,
Just notice.
Take a deep breath in.
Exhale.
It's okay if you catch yourself going back to thinking about the present moment,
About the future.
Whenever you catch yourself doing that,
Just not ease and be aware of it.
And for some of us,
Just sitting still,
We drift away and then we find ourselves sleeping.
And also that is part of the process.
Mindful practice is a process.
It's a process of noticing what's happening.
Whenever we catch ourselves doing something,
We come back to our breath.
In the next few minutes,
Commit to being present to your breath.
And notice what sensations come around your nostril,
Your upper lip.
Notice the temperature of the air coming in and out.
Notice the air coming in through the right and left nostril.
Narrow down your focus.
Narrow down your focus.
And now,
Go back to your self.
Take a deep breath in.
And a breath out.
Bring your palms touching to your heart center.
Inhale.
Exhale.
Thank you.
