Relaxing Mindfulness Meditation.
Let's begin.
Go ahead and find a comfortable position for your body.
You could be seated,
Standing,
Or even laying down.
And as you do so,
Feel your way into being both relaxed and alert.
And if you haven't already,
Go ahead and close your eyes partially or fully.
Notice any sounds coming and going,
And let them be whatever they are.
You're here now.
Bring your awareness to the sensations of breathing.
Don't try to control the breath.
Let it be whatever it is.
Sense the cool air coming in and warm air going out.
The chest and belly rising and falling.
Try to stay with the sensations of each breath from beginning to end.
Maybe noticing how the breath flows through your nostrils and through your throat and eventually back out of your nostrils.
Don't worry if your mind wanders at any time.
It's normal for the mind to wander.
It's what the mind does.
It's how it protects you.
And when the mind wanders,
Just return to the breath.
Be gentle and kind with yourself.
Stay attentive to your breath and begin to explore becoming increasingly absorbed in the breath and letting go just for right now of everything else.
Open yourself to the simple pleasures of breathing,
Giving yourself over to the breath.
You can always count on the breath to be there for you.
Using the breath as a kind of anchor,
Be aware of whatever else is moving through the mind and come back to the breath.
Becoming aware of thoughts and feelings,
Wishes and plans,
Images and memories,
All coming and going.
Let them be what they are.
Don't get caught up in them.
Don't struggle with or get fascinated by them.
Try to have a sense of acceptance,
Maybe even kindness toward whatever passes through the open space of awareness.
Keep settling into the breath,
Perhaps with a growing sense of peace,
Being aware of the changing nature of what passes through the mind.
Just this moment,
Nothing more.
Just this breath right here,
Right now.
Notice how it feels to get caught up in the passing contents of awareness and notice how it feels to let them go by.
Be aware of peaceful,
Spacious awareness itself.
Be gentle with yourself as you bring the meditation to an end.
Notice how you feel and take in the good of your meditation.
