Phrase-Led Practice (With (MBCT Compatible Wording)

This is a short phrase-led meditation practice which includes simple phrases that do not infer or imply feeling a particular way.

This is a fusion of styles (Plum Village and Mindfulness Based Cognitive Therapy (MBCT))

Transcript

Okay,

So just inviting you now to find a position that feels steadying,

Comfortable and grounding for you.

Maybe starting by focusing on the feet,

With the weight of the body in the chair.

Just noticing what it's like to arrive here,

To arrive here in just this moment,

With this breath and this body.

And when you're ready now,

Just moving the focus of attention to the breath,

To sensations of breathing.

Just taking a moment to notice where you feel the breath most fully,

So it could be the tummy or the chest,

The shoulders or the air at the nostrils.

Just taking a few moments to ground yourself in this feeling of breathing,

Just here with this body and this breath.

So starting now with the first phrase.

So breathing in,

I know I'm breathing in.

Breathing out,

I know I'm breathing out.

In,

Out,

Aware of the ground beneath me,

I breathe in.

Allowing the ground to support me,

I breathe out.

Grounded,

Supported,

Aware of my feelings,

I breathe in.

Holding my feelings with kindness,

I breathe out.

Aware of feelings,

Kindness.

Aware of being alive,

I breathe in.

Noticing what is here,

I breathe out.

Just being alive,

Noticing.

And as we bring this short practice to an end now,

Just returning your attention to a steady grounding anchor point,

So maybe the feet,

The seat or the hands.

Just moving the focus of attention now to take in the entirety of this body,

This body as it sits here,

As it breathes,

As we bring this short practice to an end.

And just inviting you now to return your attention,

The wiggling,

The fingers or the toes,

The opening the eyes if they've been closed.