In this mindfulness meditation,
Approximately 10 minutes in length,
You will have an opportunity to be present with whatever arises as you practice becoming an observer of your breath,
Your body sensations,
Thoughts,
And emotions.
Begin by finding a comfortable position,
Ideally sitting if you are able,
With your feet flat on the ground beneath you.
Let the sound of this bell signal the beginning of your meditation as I guide you through.
Turn your awareness to your breath.
Notice the sensation of breath as it flows through your body.
Follow each inhalation and each exhalation.
Don't try to change or alter it in any way.
Just allow it to be just as it is.
Throughout this meditation,
Thoughts will arise.
Don't stop them.
Don't force them.
Just notice them and let them pass by.
Gently guide your awareness back to your breath.
Notice the breath coming and going.
You may find the rhythm of your breath shifting or changing.
It may stay steady.
Just be with it wherever it is.
Simply be with your breath.
Breathing in,
Breathing out.
Feel the breath in your nose,
Chest,
Abdomen,
Entire body.
Should go of any effort and simply allow yourself to feel the breath rising and falling.
Now turn your awareness to any sensations in your body.
See if you can welcome in whatever sensations are there.
You may notice tightness somewhere,
Tingling,
Cold or warmth,
Perhaps an itch,
A spacious feeling or something else.
Even if you experience discomfort,
See if you can simply be present with whatever sensations arise without trying to push them away or change them.
Notice what it feels like to accept and be with whatever is there without resistance.
Notice what it is like to experience any body sensations while trying to drop the story around these sensations.
Let any thoughts come and go without getting pulled into your thought.
What is it like to fully inhabit your body?
Feeling sensations as they arise,
As they pass,
As they change or as they remain steady.
When you are ready,
Turn your awareness to any emotions that may be present for you right now.
See if you can welcome whatever is there,
Whether it is pleasant,
Unpleasant or neutral.
Imagine it is as if opening the door and inviting your emotions to come in.
Have a seat somewhere in the room.
Notice any inclination to cling to certain emotions or a desire to push other ones away.
See if you can welcome whatever emotions are present and simply be with them,
Turning your awareness towards them with openness and acceptance.
Notice if you evaluate or judge your emotions in any way.
See if you can simply let go of the label and drop into the physical sensation of the emotion.
As thoughts arise,
Notice them and let them pass by.
As you bring yourself back again and again to your internal emotional experience in this moment.
Be with your present moment experience.
Now see if you can open yourself up to the field of awareness of anything that is arising in this present moment.
Be the non-judgmental observer that notices and holds a space for all of it.
What does it feel like to accept your experience just as it is?
What does it feel like to let go of any resistance or need to control or change anything and simply let this moment unfold?
Be present and open to whatever you are experiencing.
Allow your attention to return again and again to whatever is arising right now.
In a moment you will hear the sound of the bell.
Allow that sound to gently guide you back into the room at your own pace.
When you reach that note,
You will hear the sound of your breath over your head moving towards a deeper area of your reflection.
Thank you.
