Hello and welcome to this mindfulness meditation.
It is my honor to teach you some techniques for becoming more mindful in your daily life.
So find a nice place where you can relax and listen to this meditation undisturbed.
One of the most common things to become mindful of is our breath.
So let's breathe together,
Paying close attention to how your belly rises and falls as the air comes in and exits.
Breathing in,
Feel the belly expand.
Breathing out,
The belly falls into a relaxing position.
When you breathe in,
It rises again.
And when you breathe out,
It falls.
Follow along with this rise and fall of the belly.
And whenever your thoughts tend to take your attention away,
Just notice that it happened and return to your focus on the belly.
Now take one or both of your hands and place them on your belly.
Notice how when you breathe in,
You push your hands out.
And when you breathe out,
The weight of your hands falls down.
Breathing in and breathing out.
It is very simple to become mindful of your breath.
Let's now draw our attention to the lungs,
The ribs moving as you breathe.
Notice how your chest moves a little bit less than your belly does.
Continue focusing on the chest,
If your attention strays,
It's ok.
Just focus back on the chest.
Now let's become mindful of our nose,
Placing your attention here on the nose is a simple way to become mindful.
Make sure to not leave out any areas that you didn't focus on.
If you'd like,
You can follow along with my guidance to do a simple body scan.
This helps you become mindful of the present moment and how your body is feeling right now.
So become aware of the top of your head.
Notice how the top of your head feels.
And now become aware of the space around the top of your head.
Good.
Bringing your awareness now to the forehead.
Feel the temperature of the air on your forehead.
And now becoming aware of the space around your forehead.
And now your mouth.
Just notice how your mouth feels right now.
And your jaw.
How does it feel?
Let's become aware of our neck.
The front of the neck.
As well as the back.
The left side of the neck.
As well as the right side of the neck.
The outside of the neck.
And the space around your neck.
Then you become aware of the inside of your neck,
Your muscles and throat.
This is the pathway that the air takes to enter the lungs.
Now become aware of your shoulders.
The tops of your shoulders.
As well as the shoulders that lie upon your back.
Become aware of your right shoulder.
And your left shoulder.
How about the space around your shoulders?
Can you become aware of that?
And now your arms.
I wonder which arm feels more relaxed than the other?
Maybe they're both equally relaxed.
Become aware of your hands now.
All of your fingers.
The backs of your hands.
The palms of your hands.
Now notice the space around your hands,
The temperature perhaps.
Now just relax your attention now and allow your mind to go wherever it wants to go.
And to allow your mind to wander,
Noticing this process.
And I wonder if you can become aware of thoughts that you've already thought,
Those repetitive thoughts.
Simply notice the thoughts that keep coming up over and over again.
And as you notice the repetitive thoughts,
You may wonder why am I thinking of that over and over again.
And that's ok to wonder this.
Can you notice thoughts that are not repetitive?
Thoughts that are pushing you towards progress?
Success?
Now witness your thoughts that have to do with your past.
Any memories from earlier today or long ago?
Now witness the thoughts that have to do with your future,
Plans for tomorrow or for the rest of your lifetime.
Feeling mindfulness of our thoughts is an important tool towards making our lives the best they can be.
Wonderful.
You are doing so well being mindful.
Our minds never stop thinking.
It is what the mind does.
By learning how our mind works and how we tend to think,
We are able to gain control over how we think and what we want to think about.
Our thoughts do create reality after all.
Now let's become mindful of something we want to achieve.
It can be anything.
What comes to mind when you think about something you really want?
And imagine this thing that you desire.
It could be something small like a new pair of shoes or something grand like a career that pushes you to do what you love and help the world.
What do you desire?
Now that you have this thing in mind that you want to achieve,
I want you to find within your emotional bank the feeling of joy.
It doesn't have to be related to this thing that we want.
Just remember a time when you felt happy.
It could be long ago or yesterday.
Notice the feeling of joy in your body.
Allow this memory that brought you happiness to come alive.
Joyful.
Laughter.
Smiles.
Allow this powerful emotion to grow inside you as much as it wants to right now.
Unlimited happiness.
Pleasure.
Wonder.
Feelings of bliss or comfort.
Now have this emotion inside of you and imagine that you can take it and apply it to your goal.
Surround that image of what you desire to achieve with joy.
Feel the satisfaction and pride that you get when you achieve your dreams.
Perhaps you worked very hard to achieve this goal.
Or maybe it came in a day by luck.
Either way,
You are joyful.
Feel the gratification of this accomplishment.
And remember back to that time that you were happy.
What was it that you were doing that made you feel so joyful that you could use that joy to manifest your future?
I hope you enjoyed this session.
You are very good at being mindful.
