Welcome to this mindfulness meditation.
Mindfulness meditation works by being completely present in the current moment by focusing on the natural flow of thoughts through the mind.
These thoughts can be sensations,
Emotions,
Or feelings in the body.
Mindfulness meditation uses an approach of meeting these thoughts with curiosity and kindness.
For this particular meditation,
You'll want to find a relatively quiet location.
Prior to the breath meditation,
Begin to find a comfortable seat and close your eyes.
You'll want to do a quick check of your posture to ensure that you aren't cutting off any circulation in your body or putting any extra strain anywhere on your body.
Making sure that the body is supported either by a chair or a couch or if you're sitting on the floor leaning up against a wall.
Ensuring that the back is straight will help the body remain aware and awake throughout the meditation.
Once you're comfortable with the eyes closed,
There may be sounds going on around you.
Or you may start to notice the thoughts running through your mind or the sensations in your body.
Starting to relax into your seat and feel the support of the chair or the seat holding you up.
Beginning to direct the attention towards the scan over the entire body to see if there are any hidden tensions or tightness in the body.
We can begin at the soles of our feet.
Feeling if there's any tightness or tension in the soles of the feet.
Working our way up towards the ankles,
The calves.
Moving up the legs to the knees.
Slowly guiding the awareness up the thighs and towards the hips.
Just being aware of any tension in these parts of the body.
Relaxing the legs,
The hips and the pelvis.
The whole lower half of the body.
Moving the attention towards the torso.
Relaxing the abdominals.
The sides of the body.
The chest.
And the shoulders.
Feeling a relaxing sensation down the arms.
And feeling a relaxation of any tension in the spine.
Feeling a sense of lightness moving through the whole upper body.
And flowing down towards the legs and the feet.
Seeing the whole body.
Seeing if we can guide the awareness to relax the neck and the jaw.
The eyebrows.
Feeling the eyes settling into their sockets.
Feeling all the muscles of the face relax.
The sides of the head.
Watching the whole body to become completely softened.
Resting in silently here.
Noticing what sort of sensations arise when the body is completely relaxed.
Resting in silently,
I'll be here to bring you out of the meditation.
Beginning to deepen the breathing.
Feeling more aware of the breath flowing in and out of the body.
Allowing the energy of the breath to flow through the body.
As we emerge from the meditation,
We can bring subtle movements into the wrists and the ankles.
Slightly bigger movements in the arms and shoulders.
Bring some life into the body.
We can open the eyes and reorient with our surroundings.
And being sure to give yourself enough time to readjust after the meditation.
And being careful as you get up.
Taking a minute or two before jumping back into the world.
Thank you.
