The mindfulness or breath awareness meditation.
Mindfulness,
Also called breath awareness meditation,
Is a great meditation for people who are too active,
Have high stress,
Anxiety,
And a busy mind.
If you never meditated before,
I suggest that you start with the relaxing meditation for a few days before doing the mindfulness meditation.
Mindfulness meditation is the best meditation to increase your cognitive function,
Calm your senses,
Improve physical functions,
And improve your health.
Find a comfortable place and a time when you won't be interrupted for at least 15 to 20 minutes.
Sit comfortably in a chair,
Bed,
Or on a pillow.
Arrange the pillow to give you more comfort.
You can gently rock from side to side until you find a comfy position.
Place one of your hands in your belly.
Let's close your eyes to minimize any distractions.
Let's take three slow breaths to signal your body to relax.
You want to feel your belly move.
Breathe in deep,
Feel your belly in,
And hold the breath for a little bit.
Breathe out and feel your belly expand.
Breathe in,
Breathe out,
Feel your belly expanding.
You want you want to feel your belly move.
Let's do it again.
Breathe in,
Keep going,
Keep going,
Hold,
Holding,
And breathe out.
Let's do it one more time.
Breathe in,
Feel your belly in,
And hold it,
Hold it,
Hold it,
And breathe out slowly and feel your belly expanding.
Your breath is the most sacred expression of your human existence.
Keep breathing in and out.
Remember to hold your breath for a little bit.
Your breath helps you to be here and now,
Not in the past,
Not in the future.
Find a comfortable pattern of breathing slowly and deeply.
Every noise you hear will take you deeper and deeper into the meditation.
This is very healthy for you.
With your breath,
Feel the air around you.
There is nothing for you to do right now.
You are in the right place at the right time.
You are okay.
Focus on your breath.
Connect with your breath.
Your breath is life.
Your breath is the energy force.
As other thoughts come to mind,
Release the thought and say it to yourself,
Be still.
Be still.
Connect with the power of stillness.
Here is your place of power.
This is your present.
Let's take a deep and slow breath together.
Breathe in,
Hold it,
Hold it,
Hold it a little bit longer,
Just a little bit longer and release slowly.
Let's do it again.
Breathe in,
Hold it,
Hold it,
Hold it and let go very slowly.
Let's do it one more time.
Breathe in,
Hold it,
Hold it,
Hold it,
Hold it,
Let it out.
Here is your place of power.
Be still.
You don't have to be anywhere.
No one needs you right now.
Your only need is to breathe in and breathe out.
Everything is being cared for by a higher power.
You can just relax.
Release any thoughts that come.
Don't worry if they return.
Let it be what it is.
Just command your mind to be still.
Everything is just fine the way it is.
Breathe,
Keep breathing and release any thought.
We'll now take another three long and slow breaths and then hold,
Release it but this time through our mouth.
Breathe in,
Hold it,
Hold it,
Hold it and release to your mouth.
Let's do it again.
Breathe in,
Hold it,
Hold it,
Hold it and release through your mouth.
Let's do it again.
Breathe in,
Hold it,
Hold it,
Hold it,
Hold it,
Hold it and release through your mouth.
Place your attention in your heart center.
As you breathe,
Keep your attention in your heart.
As you breathe in and out with your attention in your heart center,
Have intention to have peace,
Love and harmony in your life.
When you are ready,
You can open your eyes,
Rub your palms together and go about your day.
Thank you for meditating with me.
Namaste.
