Welcome to your 15-minute guided mindfulness meditation practice.
Find your meditation posture.
Take a deep breath in through the nose,
And as you exhale,
Allow the eyes to close.
Relax.
Finding the breath.
Bringing your awareness,
Gently holding your attention on the breath.
Just for now,
Holding this sacred space to be with the body breathing,
And only with the body breathing.
Letting go of everything else.
Letting go of thoughts,
Stories,
Worries,
Beliefs.
Letting go of the past.
Letting go of the future.
Just for now,
Being right here,
Right now,
With the breath.
Just witnessing,
Just allowing the body to breathe in and out.
Not controlling the breath,
Not counting the breath,
Just allowing breath to be as it is,
As you simply observe the body breathing.
And whenever you notice that you have become distracted from your focus,
Just say hello and let that go.
Without judgment,
Without judging yourself,
Without judging that thought or that worry,
Without judging these movements of the mind,
Just say hello and let it go.
And gently return your attention to the breath,
Noticing the sensation of air moving in and out,
Noticing the sensation of the belly and chest rising and falling,
Noticing the sensation of gently holding your awareness on the breath while allowing everything else to fade away,
Just for now.
The mind may be busy,
Noisy.
The mind may be still,
Quiet.
Just allow the mind to be as it is.
While you gently hold your attention on the breath,
Thoughts of all kinds come and go like clouds passing overhead.
Do not judge these thoughts.
Do not hold on to these thoughts.
Do not push these thoughts away.
Just allow these thoughts,
Worries,
Concerns,
Beliefs,
And stories to be.
Say hello.
Let it go without judgment and return your focus to the breath.
Continue gently holding your awareness on the breath as you allow the body to breathe normally,
Naturally,
All on its own,
As it does for you all day long,
Even as you sleep,
So that you can be here having this human experience.
The body breathes in and out.
Just allow.
Just observe the breath.
And whenever you notice that you have become distracted,
Just say hello and let it go and return your focus to the breath without judgment.
Patience,
Patience,
Patience.
This is the practice of mindfulness meditation.
It may not always be pleasant.
The mind may be noisy,
Busy.
Thoughts of all kinds may knock at the door of your awareness.
And you have the power to say hello and let it go.
Without judgment,
As you gently return your focus to the breath,
This is how you cultivate a peaceful space within yourself.
And this inner peace with you,
Within you,
As you move through life,
The body breathes in and out,
As you simply witness.
Just be with the breath.
Now with the eyes closed,
Take a deep breath in through the nose.
And out with a sigh,
Eyes closed,
Let's integrate.
Look within yourself.
And notice how you feel,
How you are now,
After your practice.
Compare that to how you were before your practice.
Reflect,
Was your mind busy,
Full of thoughts,
Noise?
Was your mind quiet,
Still?
How do you feel about that?
Just noticing all of these thoughts and stories and beliefs and emotions,
All of these movements of mind and energy,
And just allow these thoughts and movements of mind and energies to pass on by,
Like clouds in the sky.
In this way,
Your practice of mindfulness meditation extends into the rest of your life.
You can say hello and let go of anything,
Anything that distracts you from your focus in any moment.
And as you continue your daily practice of mindfulness meditation,
Your inner peace will grow and grow and grow.
And it will remain with you as you move through life every day.
Let's open our eyes.
Do your best to bring this quality of awareness with you into the rest of your day.
