Mindfulness Basic Meditation.
Take a few moments to adjust your posture so you're sitting in a comfortable upright position.
Relax your shoulders and allow your hands to rest comfortably on your lap.
Close your eyes.
Become aware of the space in front of your eyes like a field of darkness,
Familiar and comforting.
Simply rest your awareness there and allow your eyes to relax,
Letting go of any tension in and around your eyes.
Bring your attention to feel your breath at the nostrils.
Relax.
Feel your breath.
Now feel your breath at your nostrils,
Breathing normally,
Effortlessly,
Rhythmically,
In and out through your nostrils.
Feel the temperature of the air as it flows in and out through the nostrils.
Feel the movement of the breath flowing in and out with ease.
If your attention wanders or becomes caught up in a stream of thoughts,
Simply bring your attention back to just feeling your breath.
If your attention wanders or becomes caught up in a stream of thoughts,
Simply bring your attention back to just feeling your breath.
Now move your attention down to your feet.
Feel into your feet.
Feel the contact between your feet and the floor.
Move your awareness through your feet,
Noticing any sensations in your feet.
Just feel into your feet.
Feel your toes,
Your heels,
Any points of contact with the floor.
Allow your feet to relax.
As you feel your feet,
Feel the flow of your breath.
Slowly,
Effortlessly,
Moving in and out through your nostrils.
Now move your attention to your hands.
Simply feel your hands.
Feel the touch of your hands against your thighs.
Feel your fingers touching each other.
Allow your hands to relax.
Simply feel both hands relaxed on your lap.
Now feel your breath flowing in and out through your nostrils.
If your attention wanders into thoughts,
Simply bring your attention back to just feeling your breath.
Feel the temperature of the air as it flows in and out through your nostrils.
Feel the movement of the breath flowing in and out with ease.
Move your attention to your shoulders.
Feel your shoulders.
Notice the feeling in the muscles across the top of your shoulders.
Allow your shoulders to relax,
Letting go of any tension.
Feel the back of your neck.
Allow the muscles to relax,
Letting go of any tension.
Feel your shoulders and neck relax.
As you feel your shoulders,
Feel the flow of your breath.
Slowly,
Effortlessly,
Moving in and out through your nostrils.
Now bring your awareness back to the space in front of your eyes.
Resting,
Relaxing your eyes,
Your shoulders,
Your hands,
Your feet,
Your whole body,
Calm and relaxed.
Feeling the breath.
