Welcome to day two of the morning meditation challenge.
So today we're focusing on mindfulness and I'll be guiding you through a really beautiful mindfulness meditation.
So mindfulness is simply the art of paying attention to your inner and outer worlds.
Quite often we try to suppress our emotions or distract ourselves from how we're really feeling.
So mindfulness is a really important tool that helps us to come back to our body,
To our breath,
To our emotions and just allow everything to be exactly as it is.
And you'll find that when you practice mindfulness you can access this more present and peaceful and calm state that you can carry with you throughout your day.
So let's begin.
Start to settle into a comfortable position.
You can either be seated or lying down on your back,
Whatever's best for you.
And just take a moment to adjust your posture and clothing until you find that perfect place of comfort and ease.
And just check that your spine is aligned.
That your shoulders are relaxed.
Wiggle your jaw a little side to side to check it's released.
And if it feels good for you,
Close your eyes.
And just begin to notice the temperature of the air around your face.
And how your clothes feel against your skin.
Have you noticed the sensation of the floor underneath your body?
And then begin to slowly scan your body from the tips of your toes up to the crown of your head.
And just tune into any areas where you may notice sensation,
Perhaps there's tightness or tingling or tension.
Lightly rest your attention on each place,
Noticing what's going on in your body in this moment right now.
And then start to tune in to the loudest place in your body right now.
To the place where you feel the most sensation.
And then let your awareness rest on the quietest place in your body.
Notice an area that even feels numb or you're just not aware of in this moment.
Take your attention to that place now.
And then zoom out and rest your attention on your whole body.
As you gently move your focus from your body to your breath and without changing anything,
Just start to watch your natural breath signature.
Notice the quality of your breath.
Is it smooth or disjointed,
Shallow or deep?
Notice the length of your inhales and if they differ from the length of your exhales.
Follow the air as it flows in up through your nostrils,
Down your throat and into your lungs.
And observe how your belly rises with each inhale and how it falls with each exhale.
And then shift your attention to your heart and observe the rhythm of your heartbeat.
And see if you can tune in to your emotional heart and just notice what emotions you are feeling right now.
And give yourself permission to really feel all of them,
Even perhaps those things you've been trying to turn away from recently.
Just allow every emotion that wants to be here to fully be and play out.
It's safe to feel it all.
Good,
And take a nice cleansing slow breath in.
And exhale all the breath out of your body.
Let everything go.
And come back to your natural breathing.
And notice the shift in your body and mind.
As you slowly begin to bring yourself back to the space you are in,
Maybe twitching your nose or wiggling a few fingers,
Coming back now.
And choosing to carry this sense of calm with you as you move throughout your whole day.
Thank you so much for listening.
I hope you enjoyed that mindfulness meditation and I will see you tomorrow for day three.
