Hello,
Thank you for joining me.
This is Annie Allen and I will be guiding you in a mindfulness of breath meditation.
First I invite you to either find a seat that is comfortable that you can maintain for at least 5 to 10 minutes.
If you have any back issues and this is uncomfortable,
You might think about lying on your back with your legs on a chair or lying down.
Next I invite you to note the space that you're occupying.
Getting any fidgets out,
Squirming us out,
Finding that seat that you can maintain for a bit.
You can have eyes open or closed if they're open.
I recommend that you have them or have your gaze at about a 30 degree angle downward with soft eyes.
You might begin to notice the breath,
Noticing the inhale and the exhale.
One way to help increase this focus is noticing the sensation or texture of the breath through the inhale and the exhale.
You might now tell on the inhale there's a coolness of texture to the breath and that it might be a bit warmer on the exhale.
Remembering that as we sit here together,
There will be many thoughts that come through,
Sometimes quickly,
Sometimes slowly.
Thinking is a part of meditation.
There's no need to be worried or concerned.
Just note the thoughts,
Say hello to them,
And then come back to the breath.
This is the thing,
Noticing the thoughts that help strengthen the prefrontal cortex actually.
So welcome the thoughts,
Noting them,
Guiding yourself gently but assertively back to your breath.
You might note a soft whisper of air on your upper lip through the inhale and exhale.
You may also experience the breath through the movement of the body,
Noting some movement through the chest or the abdomen with the inhale and the exhale.
Or maybe experiencing the ribs expand and fall,
Possibly even feeling the texture of your clothing as you breathe.
Take note as to how you best experience the breath.
We're going to take some moments here for you to practice being with the breath,
Allowing the thoughts to come through,
Noting them,
And then coming back to the breath.
You may notice a soft whisper of air on your upper lip.
Coming back to that inhale and exhale.
Being kind and compassionate with yourself.
At times you might know that you're hooked into a thought,
Maybe chewing on a thought,
And then there's that moment of awakening like,
Oh yes,
All the thoughts.
Remembering each time you note these thoughts,
Those are the Hallelujah moments.
You've just done a little bit of workout for that prefrontal cortex.
So kindly,
Compassionately,
Coming back to your anchor.
It can be helpful if there's just a flurry of thoughts to remind yourself there's going to be plenty of thoughts.
If you remind yourself there's going to be plenty of time to think all of these things,
Remembering this is the only moment we have,
Just this moment.
We have thoughts of the past and the future,
But we don't actually have them.
So kindly bringing yourself right back here.
Coming back to the texture,
Sensation of the inhale,
Or noting the movement of the tummy,
Chest,
Rising and falling with each breath.
All right.
I now invite you to bring some focus a bit more outward,
Maybe sensing hands on lap,
Or noting any light coming through your eyelids if your eyes are closed.
And if comfortable,
Bringing some small movements to the body,
Noting hands,
Fingertips,
Bringing some movements.
And gently,
When you're ready,
Slowly opening your eyes.
There's no rush.
And as we come to a close of this meditation,
Truly offering yourself some lovely gratitude.
You had intention to spend time with you with this moment that can take great courage amidst a very busy,
Hectic,
Or overwhelming life.
Thank you,
Friends,
For joining me.
Namaste.
