Welcome to this mindful session to help clear your thoughts,
Bringing you fully into the present moment.
There is no such thing as perfection in mindfulness,
So as I guide you,
Feel free to experience whatever comes to you naturally.
There is no right or wrong way to be mindful.
Make sure you are positioned somewhere that is quiet,
Where you will not be disturbed.
You deserve this time to yourself,
So get really comfortable,
Letting your whole body be supported by the surface below you.
Let's begin by taking five deep and powerful breaths together.
One,
Breathe in as best as you can possibly do so.
And breathe out.
Two,
Inhale slowly and deeply.
And exhale.
Three,
Breathe in with passion.
Breathe out into relaxation.
Four,
Inhale as full as your lungs will expand.
And exhale,
Feeling good.
And five,
Breathe in.
And when you breathe out,
Allow your breath to return to a natural,
Automatic flow.
Watch the breath as it slows down.
Notice how your body feels after these five powerful breaths.
Now let's begin to clear our thinking by watching the mind.
Notice the things that you are thinking about.
See how images,
Carrying sounds,
And feelings pass through your awareness.
You really can't think of two things at once,
But notice how your mind moves very quickly from one thought to the next.
You think about one thing,
Then another.
Notice which thoughts are memories.
Which ones are set in the future.
Things you have to do or want to do.
How many thoughts are about the present moment,
Such as where you are right now,
Or how your body is so relaxed.
The goal in mindfulness is to guide your thinking back to anything that is happening in the present moment,
Such as your breath.
Breathe in deeply,
Focusing on the breath.
Now become aware of your body as a whole in this present moment.
You can notice the clothing against your skin,
As well as the skin that is exposed to the air.
Can you easily feel the temperature of your surroundings?
Now if you open your eyes,
You can become aware of the present moment through noticing objects in your view.
What kinds of colors do you see?
How about the textures?
Do you notice any patterns?
Now pay attention to how the area is illuminated.
Is the sun highlighting things in view?
Or are there artificial lights that make the area bright?
Now focus on the shadows around.
There is darkness resting right now when you look around.
Good.
Now softly let your eyes find something to focus on in front of you.
Fixate your gaze here and notice how far away is what you see from you.
What color is it?
Think about what it is made of.
Allow your eyes to close and feel the relaxation behind your eyelids.
Let this relaxation expand to the rest of your body.
Can you remember what you were looking at in front of you?
See it in your mind's eye.
Notice the colors and textures.
How far away it was.
Now remember some things you saw in your surroundings.
The patterns.
The light.
The shadows.
Great.
You have fully brought yourself into the present moment.
Notice how you feel from this exercise.
Many rise from this session feeling refreshed with a clear and present mind.
