Welcome to this mindfulness meditation practice,
Designed to help you cultivate present moment awareness and inner balance.
My name is Belle and I will be guiding you through the next few minutes.
Find a comfortable seat with your back straight but not stiff and your hands resting gently on your lap.
You could also lay down if you prefer.
Close your eyes or gently focus your gaze on a spot in front of you.
Begin by bringing your attention to your breath.
Notice the natural rhythm of your breath as it flows in and out of your body.
You don't need to change your breath in any way,
Simply observe it.
As you continue to focus on your breath,
Thoughts may arise.
This is completely normal.
When you notice your mind wandering,
Gently guide your attention back to your breath,
Anchoring yourself in the present moment.
Now bring your awareness to the sensations in your body.
Notice any areas of tension or discomfort and allow them to soften and release as you continue to breathe deeply.
As you practice this mindful awareness,
You may notice the sounds around you.
Instead of becoming lost in the sounds or trying to block them out,
Simply observe them as they come and go like passing clouds in the sky.
Now expand your awareness to include any thoughts or emotions.
Notice any thoughts or feelings that arise,
Whether they are pleasant or unpleasant.
Allow them to be present without attaching any labels or judgment to them.
Remember,
You are not your thoughts or emotions,
You are simply observing them with curiosity and compassion.
As you continue to practice this mindful presence,
Imagine yourself surrounded by a warm golden light.
This light represents your inner wisdom and resilience.
With each breath,
Allow this light to expand,
Filling you with a sense of peace,
Clarity and inner balance.
As you exhale,
Release tension in the body.
Inhale and feel the light expand,
Creating a sense of peace,
Clarity and inner balance.
As you exhale,
Release tension in the body.
Take a few moments to bask in the glow of this inner light,
Allowing yourself to fully embrace the present moment just as it is.
When you are ready,
Gently bring your awareness back to your breath,
Slowly opening your eyes if they were closed.
And take a moment to notice how you feel,
Carrying this sense of mindful presence with you as you continue with your day.
Remember you have the power to cultivate inner balance and resilience through the practice of mindfulness.
May you carry this sense of presence and peace with you always.
