Hi,
This is Dragana and welcome to a mindfulness meditation.
Before I invite you to close your eyes,
I would like to share with you what mindfulness is and why it's important that you practice mindfulness meditation.
Mindfulness means to be present where you're living in the now,
Moment to moment,
Versus reminiscing about the past or thinking about the future.
When you're living in the now,
You allow for life to unfold as it needs to versus being distracted and lost in thought as how you think it should be.
Taking the time to practice mindfulness meditation as we're going to do now is also important because it trains your mind to become an observer or a witness of any thoughts,
Emotions,
And physical sensations that arise throughout your day.
When you're able to become an observer of these thoughts,
Emotions,
And physical sensations,
You will stop letting them take you over and will begin to drop all of the baggage,
The stories,
The arguments,
The judgments,
And agendas that take up so much space in your mind.
With this,
You will begin feeling more grounded,
Calm,
Centered,
Focused,
And joyful.
During the meditation today,
I will ask for you to focus on your breathing and every couple of minutes in between the silent space,
I will gently remind you that if your mind has wandered,
Which it will,
To gently and non-judgmentally come back to your focus point,
Which is the breath and to let go of anything that has come up for you.
If there's any resistance around letting go of anything that has come up for you,
Sit with whatever you're thinking and when you're ready,
Gently,
Non-judgmentally let it go and bring your focus point back to the breath.
I would like to take this time to ask you to close your eyes and to take a moment to relax your body and start breathing in through your nose to the count of four and breathing out through the mouth to the count of six.
Again,
Breathe in through your nose to the count of four and breathe out through your mouth to the count of six.
From here,
Gently bring your breath to a natural state and focus on the inhale and exhale of your breathing for the next several minutes.
Four more seconds.
You you you If for whatever reason your mind has wandered into any thoughts fantasies anticipation to the future or past worried memories Or whatever has come up for you.
I would like for you to gently non-judgmentally with compassion towards yourself To let go and bring your attention back to your breath Where you're fully conscious of the duration of each inhale and exhale from moment to moment you you you exhale from moment to moment you you you If for whatever reason your mind has wandered into any thoughts fantasies anticipation to the future or past worried Memories or whatever has come up for you.
I would like for you to gently non-judgmentally with compassion towards yourself To let go and bring your attention back to your breath where you're fully conscious of the duration of each inhale and exhale from moment to moment And from here,
I'd like for you to slowly start coming back to the present room and start wiggling your toes wiggling your fingers and when you're ready,
You may open your eyes and Go on with your day And as a final note,
I would like to invite this practice in your day to day Where you become an observer of any thoughts emotions and physical sensations that arise during the day?
Enjoy your day You
