Mindfulness Meditation Body-Mind-Emotions Let's start by sitting with a straight but relaxed posture,
With our feet planted firmly on the floor.
Close your eyes and bring your awareness to the breath.
Focusing on the breath brings us into the present moment.
Just observe the breath without trying to change it.
How does it feel in your body?
Feel the sensation of the air moving through your nose.
Notice how your chest and your belly move as you breathe.
How fast or slow is the breath?
How deep or shallow is it?
Just notice the breath without trying to control it.
Let's take some time to observe the breath.
How does it feel in your body?
Now bring your awareness to the top of your head.
Notice the muscles of your scalp.
How do they feel?
Notice the muscles around your eyes.
Are they tense or relaxed?
Notice the muscles of your cheeks and your jaw.
Notice your neck,
Your shoulders,
Your arms,
And your hands.
Now bring your awareness to your chest.
How does your chest feel as you breathe?
Now notice your belly.
Are there any sensations or noises in your belly?
Just watch with curiosity and accept whatever is happening without judgment.
Now bring your awareness to your back.
How does your back feel?
Now bring your awareness to your hips and your thighs,
Your knees,
And your calves.
Bring your awareness to your ankles,
Your feet,
And your toes.
Now bring your awareness to your entire body.
Feel the energy of your body as a whole.
Let's take some time to just sit and feel the energy.
Now bring your awareness to your mind.
Just notice what is happening in your mind.
Is it busy or quiet?
Is it distracted by thoughts of the past or the future?
Just notice the thoughts as they arise,
But don't cling to them or pursue them.
Don't try to change them or get rid of them.
As you watch the thoughts,
Observe how they arise and then dissolve.
There's no need to judge the thoughts,
To finish them,
Or even put words on them.
Thoughts continually bubble to the surface of our awareness.
It's okay to let them go.
There will always be more thoughts.
Notice the spaces of silence between the thoughts.
Now imagine that you are the clear blue sky,
And thoughts are like clouds that float through the sky,
Coming and going.
Like the clouds,
Thoughts are not permanent,
But you,
As the blue sky in the background,
Are always there,
Just watching.
Let's take some time to observe the thoughts,
Letting go of each one as it arises and then fades away.
You Now bring your awareness to your emotions.
How do you feel right now?
Are you happy,
Sad,
Worried,
Or peaceful?
Just observe the feeling without trying to change it.
What does the emotion feel like in your body?
Is there a specific place in your body where you can feel it?
Be curious about how your emotions and your body go together.
Notice the emotions arise,
Stay a little while,
And then fade away.
Emotions are continually changing.
You don't need to do anything except watch them arise,
Pass through the body,
Then fade away.
They come into being,
And they dissolve again.
Just let them go.
Let's take some time now to observe this process.
You Now we are going to hold all of these aspects of body,
Mind,
And emotion in our awareness at the same time.
Feel the totality of who you are in this moment.
Give yourself your full attention.
This is the greatest gift that you can give to yourself.
It is unconditional love and acceptance,
Without judgment and without trying to change anything.
Let's take some time to relax into this feeling of unconditional love.
You Now it's time to come back from our meditation.
Bring your awareness back to the breath.
Feel your body sitting in your chair.
When you are ready,
Slowly open your eyes,
Stretch,
And come back to the present moment.
