Hi there,
This is Dr.
Liz and I'm so glad that you are starting your day with me.
You can expect to feel a deep sense of mental and physical serenity and compassion to yourself and others that comes with this mindfulness practice.
I hope that you join me every day to make this grow stronger and stronger.
The skill will allow you to be more mindful and relaxed as an automatic state of mind and you'll find you'll be able to enter this state easily and effortlessly.
So whenever you are ready I invite you to begin this moment of mindful relaxation by bringing your thumb and middle finger together so that you can notice the feeling of them touching.
That's right,
Either the thumb and finger of your right hand or your left hand.
Whichever feels right to you today.
Now look closely at the thumb and finger,
Focusing all your attention on the feeling of the finger and thumb as they are connected and together.
Just notice the slight pressure at the very point where they touch and concentrating on that feeling.
And as you do,
Soon allowing everything else to fade into the background more and more.
And you can hear my voice with one part of your mind and focus on the sensations with another part of your mind.
And with that noticing an even deeper sense of mindful relaxation.
Allowing yourself to drift deeper and deeper into this wonderful deeply relaxed mindful state.
And I welcome you to take a cleansing breath of air,
Hold it at the top.
And as you breathe out with a sigh letting all the tension go and allowing those eyelids to close.
And now you can allow the hand and the fingers to relax,
Letting go,
Settling even more into the stillness of your being.
And as you drift deeper and deeper into this wonderful stillness and serenity,
You can bring your awareness now to your breathing.
And as you breathe in,
Noticing the expanse and relaxed feeling.
And as you exhale,
Sign if you want,
Feeling that natural release,
Letting go of any and all remaining tension in the body and mind.
Settling even deeper into this deep state of mindfulness.
So that each time that you breathe out,
The mind and body work together to achieve an even deeper state of calm and comfort.
Knowing that your breath is an anchor for focus and freedom.
And wherever your attention settles is just fine.
Because if your attention shifts to something else,
You can always come back to your anchor,
To your breath,
Because this is mindfulness.
Noticing when your attention wanders and bringing it back home to you like a lost puppy dog.
And you can notice the shifts in your attention and various sensations come and go,
Letting them go,
Letting them pass while still remaining in the present moment.
Being firmly grounded in where your feet are.
And as you are developing and strengthening the muscle of mindful awareness,
You will be able to notice the sights or sounds or other sounds or sensations of your body or your surroundings needn't be changed.
In fact,
They are fine just as they are.
And more and more,
You'll be able to observe with your senses non-judgmentally.
Letting go of judgments about which sensations you want to be present and which you don't want to be present.
And instead,
Just becoming aware of sensations that are present.
Radically accepting them just as they are with gentle ease and compassion.
Because what you resist persists.
And when we can be mindfully aware of any and all things,
Just as they happen,
You'll experience a deeper sense of peace and serenity and equanimity wherever you may go.
And your mind will feel clear and you will notice how easy and effortless it is to redirect your mind to the present and to what matters most.
Because your mind is steady and focused,
Just like an anchor in the midst of a gentle,
Cruel lake,
The water passes effortlessly over the anger in a current as the thoughts pass on by.
Just like an anchor in the gentle current,
You can be aware of thoughts and experiences as they pass and let them go without resistance as they pass.
Letting them go,
Letting them flow.
And using your breath as an anchor will be able to steady and focus your mind.
Just like an anchor is dropped into the ocean and just all the way to the bottom of the ocean floor,
It keeps you grounded and is always there for you.
Because you can't breathe into the past and you can't breathe into the future,
You can only breathe now.
And so you will find an even greater sense of calmness and stillness and serenity.
And if you wish,
You can take with you these feelings of serenity and calm wherever you may go.
Because as you breathe,
They become more and more a part of you,
Sinking deeply into your being.
Because with each and every breath you take is an opportunity to be present and peaceful and mindful anytime you wish.
So thank you for joining me in creating this stillness and serenity within yourself.
I wonder how this will help you and others throughout the day as you are more grounded and serene wherever you may go.
Again,
I'm Dr.
Liz.
May you find pockets of peace throughout your day.
Take care.
