Hi,
I'm Amy Pat T.
Colvin,
And the goal of today's meditation is to help you connect with your awareness and your intention.
So find a comfortable position.
You can be sitting on a chair or a cushion or lying down.
If you're sitting,
Be sure to tip your pelvis just a little bit forward so that your spine takes your weight rather than your muscles.
And either close your eyes or drop your gaze,
Whichever is more comfortable for you today.
And begin taking some nice deep breaths in through the nose,
All the way down into the belly.
To breathe into the belly,
Allow your abdominal muscles to relax,
Which creates space for your diaphragm to fully expand and contract.
So as you breathe in,
You feel your belly expand,
You feel your low back expand.
And as you breathe out,
There's a gentle contraction of your abdominal muscles towards your navel.
If it's helpful,
You can put your hands on your sides or on your belly to feel this shift of breath as it flows in and flows out.
And focus your awareness on the breath and the sensations of the body,
Having that intention to breathe deeply into the belly.
There's no place to go,
Nothing to do.
Just simply be with yourself in this moment.
As we breathe with attention to our breath,
It creates an opportunity for detachment from all of the other thoughts that might be racing through our minds.
So as we breathe,
If you do notice your thoughts drifting away,
Recognize that that's perfectly human.
And just like you,
Everyone who ever tries to sit and focus on their breath or be mindful or meditate has brains that skitter away as well.
But as we focus our attention on the breath,
We begin to form that detachment,
Releasing external ideas and connecting with the present moment.
And as you notice your brain or your mind drifting away,
Simply acknowledge it,
Bring it back.
And the awareness and the intention of bringing that mind back to the breath,
To the body,
Is mindfulness.
And as we bring our awareness back to the body and to the breath,
We do so with kindness and tenderness.
And again,
That acknowledgement that all of us are human and our brains like to go a million directions.
Give yourself an internal pat on the back or a hug for putting in the effort to practice bringing your mind back to the breath,
Back to the body,
And doing so kindly and with compassion.
So let's just practice breathing gently with intention into the belly and being mindfully aware that when our mind drifts off,
That we bring it back with tenderness and compassion.
And quietly,
In mind for yourself,
Repeat the following phrases.
I want to be a better person.
I will work on that.
I want to be a better person.
I will work on that.
And just know that taking these few minutes of intentional quiet for your heart,
Your mind,
Your body,
That in itself is a step towards being a better person.
As we bring this meditation to a close,
Notice what it feels like in your heart and mind and body to be relaxed and still with the intention of being a better person.
Enjoy the rest of your day and I look forward to talking with you later on.
