I'm honored to have this moment to offer a quick mindfulness meditation practice to you.
A presence and awareness.
What is mindfulness?
Mindfulness is a way of paying attention in the moment with kindness and no judgment.
A present moment awareness cultivation.
In this practice that we'll do together we're gonna practice awareness of a few things.
So let's get into it.
Let's start by just getting yourself into a comfortable position,
Seated on a chair or on a cushion.
Allowing your arms to hang loosely.
Your feet if you're in a chair to be planted on the ground.
Allowing your back to be straight but not too upright and tight.
And finding a resting place for your hands.
Bringing some awareness to our breath with some mindful breathing.
Taking a deep inhale in and up through your nose.
Exhaling and releasing your breath down and out through your mouth.
Taking another deep inhale in and up through your nose.
Exhaling and releasing your breath down and out through your mouth.
Taking another deep inhale in and up through your nose.
Expanding your belly like a balloon.
Exhaling and releasing your breath down and out through your mouth.
Allowing your breath now to settle.
Breathing a little bit more naturally.
Keeping the mindful awareness of your breath.
Allowing your breath to become the focal point of your attention.
And if your attention wanders away,
That's totally fine and normal.
Just simply release wherever your attention may have wandered and simply start over.
Now moving your awareness to your body.
Being present in and with maybe a feeling or a sensation that's most prominent for you.
Maybe you're feeling your feet.
Maybe it's a tingle in your arm or your leg or your sit bones or your butt or your back or your stomach.
Just being present in and with a feeling or sensation in your body.
Not clinging to the feeling or sensation,
But just noticing it.
And now bringing your attention to sound.
Noticing the sounds that pass by and arise with what you're hearing at the moment.
Maybe you're hearing your stomach,
Something in your environment.
Whatever you're hearing.
Keeping your awareness there.
Not clinging to or going down the rabbit hole of that sound,
But just noticing it and being aware.
And now releasing the awareness of our attention.
Taking a moment to just rest and be.
Offering yourself the following Metta or loving-kindness phrases so that you can carry love and kindness.
May I be safe.
May I be happy.
May I be healthy.
May I live with peace and ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with peace and ease.
One last time just cultivating this loving-kindness.
May I be safe.
May I be happy.
May I be healthy.
May I live with peace and ease.
Holding that loving-kindness and that love in your heart,
In your mind,
In your body.
Offering a gentle smile to yourself.
Releasing those phrases.
And when you're ready,
Slowly bring some movement back into your body.
Maybe wiggling your fingertips or your toes.
Maybe rolling your neck,
Your wrists,
Or your shoulders.
And fluttering your eyes open.
Bringing yourself back into the room or the space that you're in.
Practicing mindfulness and mindful awareness helps us grow and learning to appreciate the well-being that is already there.
When we practice mindfulness and the awareness of maybe our breath,
Our body,
Sounds,
This is something that we can do at any moment of our day.
Simply just by breathing in and in through our breath,
In our mouth,
In our nose.
Breathing in and through our body.
Paying attention to the sounds,
The feelings,
The tastes that we experience or see.
And being present with that thing.
Experiencing it fully.
Not pushing it away.
Not pulling.
Being able to use it in your day-to-day life and appreciate the well-being that is already there.
And you can ask yourself sometimes if you find yourself getting overly consumed and busy,
Am I being mindful?
And then we close the practice with a practice of loving-kindness or metta.
Metta is the first Brahma-vihara practice.
It's a cultivation of loving-kindness that you can offer to yourself and share with yourself and offer to others at any point in your day.
We open our hearts to share this love.
Love is inclusive,
Not exclusive.
So I hope this practice was beneficial for you.
Have an amazing day and I hope to see you soon.
Peace and love.
