Welcome,
I'm Elisa.
Thank you for joining me in meditation.
Today we will focus on mindfulness.
Mindfulness is a practice of being present.
Of course,
In this life,
We can only literally be in one place and one time at once.
But our minds can certainly wander.
We can resist reality,
Fixate on the past,
Worry about the future.
The practice of mindfulness allows us to be present and observe what is.
Only in the present can we find truth and joy.
One way to approach this is to become aware of our own body,
Especially your breath.
Your breath is literally your connection to the present moment,
To life.
It's also,
Interestingly,
The connection between your conscious and your subconscious.
Because breathing is something that happens naturally,
But it is also something you can control.
So it is a really good place to practice making deep changes that we wish to make in our lives.
Today we will do a little mindfulness meditation.
So find a comfortable seat.
When you meditate,
Sometimes you may need to just lie down and let go of the weight of the day and completely relax.
Other times when you want to take charge of your mind and your day,
You may want to find a comfortable way to sit,
Whether in a chair or on the floor with a small cushion or a folded blanket underneath you.
Sit tall,
But relaxed,
The crown of the head high,
Shoulders falling down away from the ears.
In this posture,
You are engaged,
But not rigid.
That can be a good metaphor for life.
Now here is where we begin to just tune into your body.
Notice what it feels like to take a breath in this elevated posture.
Allow the air in through the nose and out through the nose.
As you breathe,
Feel the air filling your lungs,
Opening your ribcage and expanding your belly.
Just noticing this perfectly normal life-giving process that is happening all day,
Every day.
Simply breathe in and out.
You don't need to change anything.
You can just breathe.
And yet simply by noticing your breath,
You might find yourself changing it.
And that's all right.
What is this like for you to just sit and breathe and breathe?
Just breathing mindfully has such a calming effect on our minds and bodies.
How beautiful that this healing power is right inside of you,
Integral to being alive.
Just notice what it feels like,
The temperature of the air,
Sensations in your body.
Notice the feeling of calm it might bring.
Just breathing deeply.
Of course,
Thoughts will likely arise,
And that's totally fine.
We can allow our thoughts.
We can observe them.
Watch what your brain does.
Notice the thoughts that come up and just let them pass by.
Let them go.
And gently bring your awareness back to the breath.
As you breathe in and out,
Notice any sensations in your body.
You might notice a tingling in your hand or in your feet.
Notice if there's any tension in your body.
Check in with your jaw,
Your neck.
If there's any tension,
Try to gently release it.
Imagine as you breathe in,
Focusing on those areas.
And as you exhale,
Imagine releasing that tension.
Enjoy this time simply breathing,
Simply being,
Appreciating the feeling of being alive.
Allow this breath to be a powerful resource for you.
You can come back to this type of practice anytime.
Mindfulness is something you can do anytime.
While you're eating,
While you're showering,
While you're walking.
You can always pause during your day to take a few breaths and just be.
And the more you practice this,
The more you'll be aware of yourself,
Of your physical feelings,
Your emotional feelings.
And that awareness is powerful because from that point you can begin to be more intentional and less reactive.
So if you are new to meditation,
I encourage you to come back and revisit this practice to strengthen your mind's ability to focus on the present moment.
I honor you for taking the time to practice today.
May you take the healing power of your own breath and the peace,
Gratitude,
Vitality that comes with it into your day.
Namaste.
