Welcome to your meditation.
I'm Bianca and today I'll be guiding you through a mindful awareness practice.
This practice is designed to bring us down into the body,
Becoming aware of the sensations and feelings moving through the body,
Noticing our natural breath,
Noticing how we feel.
Spending so much time in our minds,
Sometimes ruminating,
Analyzing or overthinking.
We use this practice to drop down,
Ground ourselves and feel more at ease.
I'll encourage you to come into a seated position now with the legs crossed.
If that's not comfortable,
Find whatever position feels good for you.
Keeping the spine tall without straining.
Close the eyes down.
Tuck the chin in slightly.
And if you can bring the hands facing down over the knees.
I begin every practice with some conscious breathing.
I'll lead us through some really simple techniques before we move into our meditation.
We'll breathe in for the count of four through the nose.
Breathe in with me here.
And exhale for eight.
Breathe in for four.
And exhale.
Breathe in.
And release.
Three more just like that.
Breathe in.
Release.
Two more.
Last one.
Breathe in.
And let it go.
Just coming back to your natural breath here.
Sitting in the stillness.
We'll do one more set.
Just finding your center.
And we begin 10 rounds of a full yogic breath.
So we'll breathe in through the nose.
Breathe into your fullest belly.
Feel the belly expand and now let it all go.
Imagine the belly button hitting the spine.
Really extend the exhale.
Breathe in with me here.
Breathe in fully.
And let it all go extend.
Breathe in.
Feel the belly.
And out.
Breathe in.
Feel the belly.
And release.
Last five.
Last four.
Last three.
Last two.
Last breath here together.
Again,
Coming back to center.
Keeping the eyes closed.
Again,
Ensuring that you're in a comfortable seat.
Just bring your awareness to your natural breath.
Maybe the mind is still a little bit noisy here.
That's okay.
We don't need nor can we release every thought.
Your work here is just notice.
Maybe noticing the belly rise and fall.
Now bringing your awareness to your heartbeat.
See if you can notice the heart beating.
Maybe even bringing your hand to your wrist.
Noticing your pulse.
You can bring the tongue to the roof of your mouth.
Feel along the ridges at the roof.
Now release the tongue.
Relax.
Unclench the jaw.
Release any tension here.
We move deeper.
Maybe noticing how you feel right in this moment.
I like to imagine another set of eyelids closing down over mine.
Bring my awareness completely within.
Notice the sits bones.
Notice the sits bones,
The tailbone grounding in to the surface you're sitting on.
Maybe imagining your physical body melting deeper into the earth.
Using this time to remind yourself that in this very moment,
You are safe.
You are present.
You are clear.
At this very moment,
All that exists for you is your breath.
And this time and space.
Gently reminding ourselves that the past is just that.
It's in the past.
And the future has yet to arrive.
Nice deep inhale.
And sigh it out.
We come back.
Right into this moment.
Allowing whatever you feel.
Whatever sensations may rise.
Whether you deem them good or bad,
Right or wrong.
Just allow them to be so.
Again,
Noticing your natural breath.
Taking a moment here.
A moment here.
A moment here.
Bringing your awareness now.
Noticing the odds of your feet.
Just noticing.
Bringing your awareness into the legs.
Noticing the hips,
Sits bones.
Noticing the belly.
Noticing the palms of your hands.
Bringing awareness into the arms.
Noticing the chest.
Noticing your throat center.
Noticing the shoulders maybe take a nice shoulder roll back.
Opening up the heart.
Finally noticing the face.
Imagine any tension releasing from the mind.
Take a nice deep inhale here.
And let it go.
Good,
Let's do two more.
Breathe in,
Feel the belly.
And out.
Last one here.
And out.
Using this last bit of time here together.
I remind myself.
That whenever life becomes too noisy.
Overwhelming or stressful.
I can close my eyes back down.
Notice.
My breath,
My heartbeat.
Notice my body working for me without having to do anything at all.
If you'd like to join me in one last inhalation here we'll breathe in fill the belly.
Begin to open the eyes.
Really notice the room you're sitting in.
Take in your surroundings.
Welcome back.
Thank you for joining me in this mindful awareness meditation.
Until next time.
