A guided mindfulness meditation practice led by Gita and Ilfurush,
Naming emotions,
Feelings,
Bodily sensations and body awareness.
Always find a comfortable place to sit,
Go to your mindful posture,
Take a moment to check in and notice how your body feels,
See if you can feel any sensations in your body,
Any tiredness,
Discomfort.
Simply notice what is going on in your body and mind at this moment.
Then bring your attention to your breathing,
Just notice your experience and allow it to be as it is at this moment.
And breathing in and breathing out.
Don't let go of any feelings of discomfort you are experiencing at this moment.
Let them pass through your body and your mind.
Then bring your attention to your breathing and whenever your mind wanders,
Either in the past or in the future,
Just be aware of it and simply bring your attention back to your breath and to your anchor.
Breathing in,
Breathing out,
Come back to this moment,
To this breath.
Now I would like you to take a deep breath in and breathe out any emotions,
Feelings or sensations you are experiencing at this moment.
On your next breath,
See if you can name the emotion you are experiencing at this moment.
Emotions,
Feelings or bodily sensations.
There might be negative or positive emotions.
Emotions like disappointment,
Anger,
Sadness,
Jealousy,
Joy,
Excitement,
Anxiety,
Stress,
Resentment and so on.
Simply name them silently in your mind or say it loud if you wish and let them pass.
If you feel tension,
Take a deep breath in and breathe out tension.
If you feel anxious,
Take a deep breath in and breathe out anxiety.
If you feel nervous,
Simply name it.
Take a deep breath in and breathe out nervousness.
If you feel pain or discomfort in your body or your mind,
Take a deep breath in and breathe out that pain or discomfort.
Continue name the emotion this way for a few more breaths and let them pass through your mind and your body.
Let them all go.
So any emotions you experience at this moment,
Pleasant or unpleasant,
Simply be with them for a bit.
Accept them as they are with no judgments.
See if you can feel them anywhere in your body and gently let them pass through your mind and your body.
Bring your attention to your breathing.
Come back to this moment and this time bring your attention to your body.
Feel your body sitting on a chair or a cushion.
Feel the touch point of your body sitting on a chair.
Your hands in your lap.
Feel the sensations.
Notice your feet on the floor.
Check for any sensations,
Any tingling,
Temperature,
Cold or warm,
Numbness.
Just notice there might be no feeling.
Just notice that.
Bring your attention to the weight of your body,
Sitting on a chair.
Tons of gravity pull you to the ground beneath you.
Notice your body breathing nice and easy breaths.
Just be aware of any sensations you are experiencing in your body at this moment.
Take a deep breath in and on your next breath breathe out.
Relax and let go of any sensations,
Feelings or emotions experiencing at this moment.
Let them pass through your mind and your body.
On your next breath simply bring your attention back to the room you are in,
To the chair you sit on and gently open your eyes and come out of this practice whenever you are ready.
And go on with your day.
Thank you.
