This is a guided mindfulness meditation,
Which really serves as an opportunity to check in with yourself and arrive more fully where you actually are by opening up through the senses.
So beginning by finding a posture that might support you in this practice,
Whether that be sitting,
Lying down on a bed or a padded surface on the floor,
Or standing if you'd like.
And settling in here as much as possible finding a sense of ease in this posture and also a sense of being alert and awake to your experience,
Allowing the hands to rest comfortably.
Perhaps the heels or the soles of the feet grounded into the floor.
And then as you're ready inviting the eyes to very gently float shut or adopting a soft downward gaze with the eyes open.
Whatever brings the most ease in this moment.
And if the eyes are closed,
Allowing them to rest very softly,
Just as if sleeping.
And bringing attention now to a sense of the body,
Feeling in to all those points of contact in which the body is being supported beneath you.
Allowing the body to be supported so that you don't have to work so hard to hold the body here.
And noticing if there may be any unnecessary tension or holding anywhere in the body.
Perhaps the face,
The jaw,
The shoulders.
And if so,
Inviting these areas to soften and soften.
And if so,
Inviting these areas to soften and settle a little bit more.
And opening now to a sense of the body breathing in and out.
Bringing attention to the direct sensations of the breath wherever they can be felt most clearly and vividly.
Perhaps sensing the air flowing in and out through the nose.
Or having a sense of that gentle rising and falling sensation in the chest or the belly with each cycle of breath.
Exploring the quality of the breath in this moment.
Whether it may be smooth or jagged,
Slow or fast.
Deep or shallow.
Knowing that in mindfulness practice there's no right way to be breathing.
No need to control or change the breath in any way.
Just allowing the breath to flow in and out all on its own.
And opening now to notice sounds that are available to be heard in your current surroundings.
Not straining or leaning forward to listen in,
But just receiving sounds close by.
And opening now to notice sounds that are available to be heard in your current surroundings.
Not straining or leaning forward to listen in,
But just receiving sounds close by.
Coming from inside the body maybe or farther away.
Meeting sounds or a lack of sounds in this moment with a curious attention.
Seeing for yourself what's here to be heard.
Bringing attention now to how it is in the mind in this moment.
Sensing the quality of the mind.
Maybe there's a lot of thoughts whizzing by.
It may feel clouded.
Or maybe there's not so many thoughts.
It may feel more clear and still.
Knowing there's no need to push away or resist thoughts.
Simply noticing them as they arise.
Opening to what's here in this moment.
And noticing how it may change and shift in awareness.
And noticing now any sense of a particular mood or feeling tone in the body.
Maybe tired,
Anxious,
Content,
Or bored.
Or maybe it's not quite clear.
There's no right way to feel in this moment.
Nothing you should be feeling.
Just seeing for yourself.
Checking in.
Noticing how it is.
And allowing yourself to be as you are.
Seeing for yourself.
Checking in.
Noticing how it is.
And allowing yourself to be as you are.
And when you're ready,
Sensing in again to the body.
Sitting,
Lying,
Or standing.
And in your own time,
Letting the eyes very slowly float open if they've been closed.
And beginning to take in again the visual field.
And for a few moments now,
Just resting.
You don't have to meditate or bring the attention to anything in particular in your experience.
As if at the end of a long walk or a run.
Or maybe just a long day.
Just resting here.
Maybe letting out a sigh if you'd like.
Knowing that at least in this moment,
There's nowhere to be and nothing else to do.
Just resting.
And opening now to receive the sounds of the breath.
And letting out a sigh.
And letting out a sigh.
And letting out a sigh.
And opening now to receive the sounds of the bowl as this practice comes to a close.
Knowing that this awareness is available anytime and anywhere throughout your day.
