G'day and welcome.
This minute by minute meditation will take you on a journey of mindful exploration.
In each minute we'll explore a new focus of attention,
Bringing a unique and varied approach to your daily practice.
Enjoy.
To start with,
Find yourself seated comfortably with your hands by your sides,
Preferably with open palms to receive the good energy and ensure you have a good posture but not too rigid.
Let's begin.
For the first minute I'd like you to notice how your body feels.
Just pay attention to any sensations or any tension that's coming from your body.
This could have been carried from things that happened earlier today or expectations you may have set.
Just explore your body.
When you do notice a sensation,
Examine it,
Observe it,
Take your time.
There's no rush.
For the next minute I'd like you to focus on your breath,
Paying attention to the rhythm of your breath.
You're not trying to change the rhythm,
You're merely observing it.
Just observe the natural rhythm of your breath.
You'll notice the thoughts may be seeping in by now.
That's fine.
That happens.
Just take note of the thought and gently go back to your breath.
Well done.
The next minute I want you to now unload your thoughts.
Just focus on your thoughts by observing them as they come and go without getting caught up in them.
Let the thoughts flow.
Notice the thoughts,
Observe them.
When you have noticed them,
You may label the thought and move on to the next thought.
Great work.
For the next minute I'd like you to focus on any tension in your body.
We'll start from the very top and work our way down,
Relaxing your body from head to toe.
Start with your forehead,
Relax your forehead,
Relax your jaw,
Relax your shoulders,
Relax both your arms,
Relax your chest and your shoulder blades,
Relax your belly and your lower back,
Relax your buttocks,
Relax both your thighs and hamstrings,
Relax your knees and calves and ankles and feet.
Your whole body is relaxed.
For the next minute let's go back to your breath again,
Noticing the raw sensations of the air flowing in and out of your nose.
Just feel the air flow in through your nostrils.
Notice the temperature.
It's a little cool when you breathe it in and when you exhale it's a little bit warmer.
Just feel those sensations.
Well done.
Next,
I'd like you to focus on the sounds around you without attaching any meaning or judgment to them,
Just hearing them for what they are.
I'll give you a few moments.
Well done.
For the next minute let's focus on deep slow breaths in and deep slow breaths out.
So you breathe as deep as you can in and then you slowly exhale as deep as you can.
Keep doing this for the next minute.
Great work.
Next,
I'd like you to focus on your feet.
Just feel the pressure and support of the ground beneath you.
I just want you to take your time and explore that for the next minute.
Now for the next minute I'd like you to notice the sensations in your hands.
Just pay attention to the shape of your hands by merely exploring sensations.
Keep them relaxed and just feel any sensations associated with the palms of your hands.
See if you can even examine the shape of your hands through the sensations.
Well done.
And for the next minute I'd like you to pay attention to the movements of your chest as you breathe in and out.
Notice how your chest expands when you inhale and how it deflates when you exhale.
And if thoughts seep in just take note of the thoughts and when you're ready you gently go back to examining your breath.
When you're ready you may gently open your eyes and welcome back your physical surroundings.
And as you do so I'd like you to think of one thing about your life for which you are grateful.
And why are you grateful for this one thing?
I'd like to wish you a successful and happy rest of the day or night.
Sending you lots of love,
Peace and tranquility.
