Mindful thoughts meditation.
In a comfortable position find a space to sit so you're upright with your spine straight,
Your legs either resting on the ground,
Cross-legged in the lotus position.
Just some way that you can feel comfortable and unrestricted in the way that you're sitting.
So that your belly and chest and arms and all of your body are unrestricted.
Just notice your breathing now.
Is it slow and steady?
Is it quick and rapid?
Is it short?
Is it long?
Are you holding your breath?
Are you fully releasing your breath when you exhale?
Just simply observe.
Now take a few moments to center in your body through your breathing.
Breathing in and allow the expanse of breath into your belly and the fullness of your belly and to rise up into your chest and expand your chest.
Your belly and chest expanding with a breath and then slowly exhale and allowing that chest and belly to just slowly concave and relax.
Breathing in again and allowing that belly to expand,
That chest to expand.
Filling up your lungs and your belly and just simply releasing the breath and releasing the body back to its natural state.
Try that on your own for two breaths now.
Let's take one more breath together.
Breathing in,
Feel the expanse of your belly into your chest and lungs expanding,
Expanding,
Expanding,
Expanding,
Expanding and releasing.
Just returning the chest and belly to its natural state in the sitting position.
And now allow any thoughts to arise.
It's the first thought that comes to mind.
Just take that in for a moment in the quiet of your mind.
Just simply observe the thought.
Allow another thought to arrive now.
Just whatever thought it is.
It could be anything.
Just allow it to arrive and simply observe the thought.
Now allow a third thought to arrive.
Observing this,
Noticing it,
Just simply viewing it.
And now we're going to choose to let those three thoughts go by simply focusing on the breath.
So together let's breathe into the belly,
Expand,
Expand,
Expand,
Expand,
Expand into the chest and the lungs and fill up your body with that beautiful breath.
And then gently release,
Concaving your body and just sitting in the space.
Notice the next thought that arises.
Just notice the thought.
And this time imagine a white fluffy cloud appearing up above your head.
Noticing the thought,
Noticing the cloud.
And now turn your attention to your breath as we breathe in together and breathing into the belly,
Into the lungs,
Expanding,
Expanding,
Expanding in the whole body.
And now as you breathe out imagine breathing out that thought and breathing it onto the cloud and just gently blowing that cloud away,
Drifting away in the distance.
Now imagine another thought to appear.
Just simply observing this thought.
Imagine a new cloud,
A white fluffy cloud appearing up above your head in the distance.
So focusing on that breath now as we breathe in,
Into the belly,
Expanding the belly,
Expanding it into our chest and lungs,
Filling up our entire body with breath.
And as you blow out and release out,
Just release that thought onto the cloud and just gently allow that cloud to drift away.
Let's notice the next thought that appears now.
Whatever that may be,
Just simply observing and allowing a new cloud to appear and turning your attention to your breath as you breathe in,
Into that belly,
Expanding that belly,
Into your chest and lungs,
Expanding,
Expanding and then placing that thought on that white fluffy cloud and releasing the thought,
Releasing the cloud into the distance.
Just turning your attention now to your body and the natural rise and fall of your breath as you breathe in and release as you breathe out.
You may stay in this mindful breathing exercise as long as you need,
As long as you desire and when you're ready,
Gently opening your eyes,
Returning back into the space,
Back into present time and slowly resuming with your day.
