Mindfulness can be summarized in two questions.
What am I experiencing?
And can I be okay with it?
So in this meditation,
We're going to just be noticing anything that comes into our experience,
Into our awareness,
And then seeing if we can be okay with it.
Starting off with some deep breaths in through the nose,
And out through the mouth.
In through the nose,
Out through the mouth.
As you breathe in,
Feel your chest expanding.
And as you breathe out,
Notice your body softening.
On the next out-breath,
Closing your eyes.
If you haven't done so already,
And noticing the weight of your body on the chair.
Noticing what it feels like to be sitting on the seat that you're sitting on.
Notice the contact with your body.
Notice the contact between your feet and the floor.
Have a sense of being grounded in your sitting position.
Allow your body to relax.
Notice if you're holding any tension in your forehead,
Your jaw,
Your head,
Your head.
Notice if you're holding any tension in your forehead,
Your jaw,
Your chest,
Your shoulders.
Seeing if you can let go of any holding.
Having a sense of your whole body sitting here.
Noticing what your body is experiencing right now.
Noticing if it's feeling tired or energized,
Tense or relaxed.
Noticing if it's feeling tired or energized,
Tense or relaxed.
When you've noticed what your body is experiencing,
Saying to yourself,
That's okay.
My body is tired,
That's okay.
Or,
I feel energized,
That's okay.
Maybe you notice some tension in a particular area of your body.
Feeling it.
Bringing that tension into your awareness.
And telling yourself,
That's okay.
There's no need to explain why it's there.
To plan what you're going to do about it.
Simply telling yourself,
That's okay.
Simply telling yourself,
That's okay.
Notice any emotion that's apparent in your body.
Whether you feel calm or agitated,
Happy or sad,
Angry or joyful.
Noticing what you're feeling right now.
Maybe it's just neutral.
And telling yourself,
That's okay.
There is no good or bad way to feel.
Whatever you feel is okay.
Notice what your mind is doing right now.
Notice if your mind is busy or quiet.
Maybe somewhere in between.
Notice if it feels tense or relaxed.
Whatever your mind is experiencing.
Tell yourself,
That's okay.
We're not trying to make the mind be calm or empty.
Our aim is simply to be aware of what the mind is doing in this moment.
And be okay with that.
And when you realize that you're no longer focusing on the present moment.
That your mind has wandered off.
That's okay.
Just patiently,
Kindly and repeatedly bring your attention back to the present moment.
Notice how you're breathing right now.
Are you breathing quickly or slowly?
Deeply or shallowly?
However you're breathing,
That's okay.
Just paying attention to it as it is.
Without trying to change it in any way.
Just watching.
With interest.
And anything else now that comes into your experience.
Notice it and tell yourself,
That's okay.
Whether it's thoughts,
Sounds,
Feelings.
Just keep noticing and then telling yourself,
That's okay.
That's okay.
Just keep noticing and then telling yourself,
That's okay.
That's okay.
That's okay.
Now bringing your attention back to the body.
Back to the weight of your body on the chair.
And your feet making contact with the floor.
Notice any sounds you can hear.
And when you're ready,
Slowly opening your eyes.
And take a moment to notice if you feel any different.
And then congratulating yourself for taking this time to look after your own body and mind.
And having the intention to be aware for the rest of the day.
And to be okay with whatever you experience.
