Welcome to your 10-minute guided mindfulness meditation practice.
Find your meditation posture.
Settle in.
And let's begin.
Take a deep breath in through the nose.
And,
As you exhale,
Allow the eyes to close.
Allow everything else to fade away as you gently focus your awareness on the breath.
Gently holding your awareness in this present moment,
Allowing everything beyond this present moment,
Allowing everything beyond this mindfulness meditation practice to fade away,
Just for now.
Find the breath.
Allow the breath to be as it is,
Without controlling,
Without counting,
Without judgment,
Just allowing the body to breathe all on its own,
As it does for you all day long,
Even as you sleep,
All day long,
So that you can be here,
Having this human experience.
Just be with the body breathing.
Just allow breath.
And,
Whenever you notice that you have become distracted from your focus by a thought or a worry or any other movement of the mind,
Just say,
Hello,
And let that go,
And return your focus,
Without judgment,
To the breath.
The body breathes in and out,
All on its own.
Notice the sensation of the air moving in and out.
Notice the sensation of the belly and chest rising and falling.
Notice when you have become distracted by the movements of the mind,
And,
Without judgment,
Gently guide your awareness back to the breath,
At the center of your being.
The mind is always thinking.
Thoughts of all kinds,
Worries and concerns,
Ideas and plans,
Goals,
Stories,
Beliefs,
Thoughts about who you are,
About what the world is.
Just say,
Hello,
And let that go.
Just for now,
As you be with the breath,
Allowing the breath.
You may notice other sensations coming into awareness.
Just allow these to be.
As you gently hold your awareness on the breath,
You can meditate and practice mindfulness,
Even when the mind is noisy.
Just allow the mind to be as it is,
As you gently hold your focus on the breath,
Without judgment.
Do not judge these thoughts,
These feelings,
These stories or beliefs.
Do not judge.
Just allow them to be,
As you gently hold your awareness on the breath.
Right here.
Right now.
Keeping the eyes closed,
Take a deep breath in through the nose,
And out with a sigh.
Ah.
Eyes closed.
First,
Let's integrate.
Notice how you are,
How you feel,
After your practice.
Compare this to how you felt,
How you were,
Before your practice.
Notice any sensations in the body.
Notice any thoughts,
Beliefs or stories in the mind.
Just allow these to be,
Without judgment.
This is the practice of mindfulness.
Becoming more aware,
Without judgment.
And notice the quality of awareness which you have cultivated through this practice.
And now,
As you gently allow the eyes to open,
Do your best to carry this quality of awareness with you for the rest of your day.
Thank you.
