Welcome to this guided mindfulness meditation session.
Please sit comfortably in a quiet place with your spine up tall.
Relax your shoulders,
Your belly,
And your thighs.
Shift back slightly and lengthen your spine so your head and your shoulders can sit directly over your hips.
Close your eyes and feel into the connection between your hips or your legs and the earth.
As you breathe gently in and out through your nose,
Allow yourself to get further settled into your seat.
With this rooting down,
Notice the energy you receive back from the earth.
Feel how your connection to the support underneath you helps you to feel tall,
Awake,
And alive.
Now bring your attention to the breath coming in and out through your nose.
While remaining connected and grounded in your body,
Let your attention be relaxed and open,
Keeping you present with a clear and broad awareness.
Don't try to control your breath,
Just let it happen.
Deep or shallow,
It doesn't matter.
Simply be present and aware with it.
Give yourself permission to do nothing but to observe your breath coming in and out.
Give yourself permission to embrace this moment of stillness in which there's nothing at all that needs to be done other than staying here patiently and still,
Watching the breath.
And whenever you notice yourself lost in thoughts,
Gently bring your attention back to your breath.
See if you can develop a sense of curiosity towards the breath.
Where exactly can you feel it?
How does it feel?
Can you notice any difference between the inhalation and the exhalation?
Now open your awareness,
Focusing on sounds around you or your body,
Any sensations or any thought or emotion that might be coming up to the mind right now.
Just observe.
Let them come and go like a cloud passing through the sky.
See if you can simply stay calm and present,
Allowing them to come and go.
Certain sounds,
Thoughts,
Or feelings in the body may feel particularly strong,
Pulling you out from a balanced state of mind.
Notice and observe them without engaging or reacting to them.
Use your breath as an anchor.
You can always come back to it to find your center in the present moment.
Whatever it is that you notice,
Welcome it in with a spacious mind.
Allow it to be there.
Don't try to change it.
Don't chase it and don't try to push it away.
Can you remain still and spacious in your awareness as you accept what is arising right now?
This is how things are right here and right now.
Simply notice how it is and let it go.
Let's take a few moments to practice in this way.
And whenever you feel ready,
Start making small movements with your body.
Wiggle your fingers,
Stretch your neck and your back if you feel like,
And gently open your eyes.
