Begin by finding a quiet space or popping in your headphones.
Find a comfortable seat,
Feeling your sits bones root down towards the earth.
Find length through your spine,
Perhaps imagining some magnet directly overhead,
Allowing you to lengthen tall towards the sky.
Release your hands down onto your thighs,
Allowing your elbows to drop in towards your body.
Gently begin to close your eyes or arrive at a soft gaze,
Whichever is more comfortable.
Slowly inhaling through your nose,
Open through the mouth and release a big sigh.
Feeling a sense of release through your jaw,
Your neck,
Your shoulders,
Releasing any tension,
Beginning to quiet your outer mind,
Letting go of any fragmented thoughts or stirring emotions.
Begin to tune your attention inward,
Releasing any to-dos and in this meditation we'll practice simply being,
Allowing yourself to take a pause on whatever is going on around you to focus in on yourself.
Allow yourself to release any expectations,
Release any judgments.
Just begin to notice the rhythm of your inhales,
Your exhales,
The cycle of your breath.
Reminding yourself there is no right or wrong as it comes to mindfulness.
Whatever your experience is perfect for you.
Simply follow the flow of your breath in and out,
Just noticing,
Becoming more aware.
The quieter that we are able to become,
The more that we can hear.
Feeling your breath as an embodied experience,
You might notice how with every inhale and every exhale the body begins to change shape,
Bringing awareness without change,
Just noticing what is already happening within.
Be with what is already.
If at any point your attention begins to wander,
Your mind is filled with distraction,
Simply acknowledge without judging and gently guide your attention back to your breath.
Finding your inhales at the tip of your nose and the exhales through the nose,
You might like to think about your breath as an anchor,
Drawing you back in towards the self.
Every cycle of breath you may continue to notice any sensations that arise in your physical body,
Noticing where the breath travels to with every inhale,
Where the breath releases from with every exhale.
Just noticing,
Becoming more self-aware with every cycle in and out.
This is a direct experience of your own aliveness.
You may begin to notice distractions or any feelings of dullness begin to move into our minds.
The recognition of our minds wandering and our ability to return our attention to our breathing body is the practice of meditation.
As thoughts enter into the landscape of your mind,
You might like to turn the corners of your mouth upwards into a soft smile,
Releasing any judgment,
Releasing any tension,
Gently guiding your attention back to the physical sensations of your breath in your body.
Our goal is to make new relationships with our flow of thoughts,
To become more self-aware,
To redirect our attention as we notice that our thoughts have strayed without judging ourselves.
Allowing your breath in and out as an anchor,
Allowing yourself to return inwards,
Allowing this heightened sense of connection between your breath,
Your body and your mind to develop,
This sense of wholeness or completeness that begins to emerge as we become more self-aware.
We do this by listening to ourselves,
Continuing to listen,
Continuing to breathe,
Continuing to be.
With your inhale,
Fill your body with compassion and with your exhales,
Release any judgmental feelings about your physical and mental self,
Breathing in peace and centeredness,
Breathing out,
Releasing any lingering tension.
Cultivating your unique rhythm of breath,
Continuing to observe,
Cultivating your calm in and out,
This continuous loop.
With your exhale,
Fill your body with compassion and with your exhales,
Release any lingering tension.
We'll gently come back to the physical time and space.
Keeping your eyes closed,
You might begin to notice your surroundings through your other senses,
Noticing the sounds around you,
Feeling the ground beneath you,
Noticing any light patterns that are forming on your inner eyelids.
As you're ready,
You can invite any intuitive movement into your fingers or your toes.
You might like to shrug your shoulders up towards your ears and gently release them down the back.
In your own time,
You can gently let your eyes come to open,
Noticing how your body feels,
Noticing your rhythm of breath,
Continuing to be,
To breathe and to listen to yourself throughout the rest of your day.
Love and gratitude.
