Welcome everybody to this mindfulness meditation practice.
Let us begin by finding a comfortable seated position with your spine erect,
Without being stiff.
Perhaps we can close our eyes or maintain a soft gaze.
Whichever feels most comfortable to you.
Perhaps we can begin by taking a few deep breaths,
Breathing in through the nose and exhaling out the mouth.
And allowing ourselves to settle into this moment.
And as we inhale,
We feel the breath entering our nostrils,
Feeling our lungs,
Expanding our belly.
And as we exhale,
We perhaps notice a sensation of breath leaving our body.
And after a few deep breaths,
Just allow your breathing to return to its natural rhythm without trying to control or alter it in any way.
And now,
Let us bring our attention to the physical sensations associated with breathing.
Focusing on the rising and falling of the belly or perhaps the subtle movement of the chest with each breath.
Noticing the sensations of the breath,
The coolness as you inhale,
And the warmth as you exhale.
Staying attentive to these sensations,
These feelings of the breath.
Allowing this attention to anchor us to this moment.
Just observing the breath without judgment,
Without criticism,
Without storylines.
We acknowledge any thoughts,
Emotions,
Or distractions as they arise.
And when we notice our mind has wandered,
We gently guide our attention back to the breath,
Using it as an anchor point to this present moment.
Noticing the natural rhythm of the breath,
The inhalation,
The brief pause,
The exhalation,
The space before the next breath,
Being fully present with each breath cycle,
Moment by moment,
Just allowing ourselves to be here without striving for anything other than just being aware of our breath.
Perhaps considering the impermanence of each breath,
We begin each inhalation and exhalation as unique and fleeting,
Much like the moments in life.
Recognizing that the breath is always occurring in the present moment,
And by paying attention to it,
You're cultivating awareness and presence,
Approaching each breath with an attitude of curiosity,
Of kindness,
Just embracing whatever arises during this practice with an open attitude.
Remembering there's no right or wrong way to experience this,
We're just observing and being present with our breath.
Let us take a few more deep breaths into the nose and exhaling out the mouth,
Perhaps through pursed lips,
Like you're blowing out candles.
Breathing deeply all the way down into the belly,
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
Breathing in through the nose and exhaling out through the mouth.
