The professor John Kabat-Zinn,
Who founded the Mindfulness-Based Stress Reduction Clinic and Program,
Writes that mindfulness means paying attention in a particular way,
On purpose,
In the present moment,
And non-judgmentally.
Mindfulness is a practice that can be used to help with stress reduction,
Awareness,
And focus,
And we'll practice that in this meditation today.
Begin by finding a comfortable position,
Whether you choose to be seated or lying down.
If you're choosing to be seated,
You could bring some support to your back or your knees to help you sit tall but in a relaxed way.
Close your eyes if that feels comfortable for you,
Or find a soft gaze,
And then take a few deep breaths,
Allowing your body to fully relax with each exhale.
Take a moment to become aware of your body,
Feeling the weight of your body supported by the surface beneath you.
Notice any areas of tension or discomfort,
And allow them to soften and relax as best you can.
You don't need to force anything here.
Now bring your attention to your breath.
Take a deep breath in through your nose,
Feeling your lungs fill with fresh air,
And slowly exhale through your mouth,
Releasing any tension or stress.
Take a few more deep breaths at your own pace,
Breathing in deeply and fully,
And exhaling completely.
As you continue to breathe,
Notice the sensation of the breath as it enters and leaves your body.
Feel the coolness of the air as you breathe in,
The warmth as you breathe out.
Pay attention to the rise and fall of your abdomen,
Or the gentle expansion and contraction of your chest with each breath.
Allow your breath to be your anchor in this present moment,
Bringing your attention back to it whenever your mind starts to wander.
If thoughts come into your mind,
Acknowledge them without judgment,
And then simply guide your attention gently back to your breath.
Now bring awareness to these sensations in and around your body.
Notice any areas of tightness or discomfort,
And as you breathe,
Imagine sending your breath to those areas,
Allowing them to soften and relax a little more with each exhale.
Scan your body from head to toe,
Noticing any sensations without judging.
Simply observe and allow any sensations to be as they are.
You don't need to change or fix anything.
Next,
Shift your attention to the sounds around you.
Notice the sounds in your room or space,
The distant sounds outside,
The sound of your own breath.
Allow the sounds that you hear to come and go without getting caught up in any particular sound.
Observe sounds as they arise and allow them to fade away.
Bring attention to any thoughts or emotions that are in your mind right now.
Notice any thoughts that are present,
Observing them as if they were clouds passing through the sky.
Some might be dark and heavy,
Others light,
Moving quickly or slowly through your mind.
As you notice these thoughts,
Allow them to be present without engaging with them or changing or controlling them.
Simply notice any thoughts,
Any emotions or feelings,
And let them pass through.
If any thoughts keep coming back and recurring or simply won't go,
Guide your breath gently back to your breath.
Allow it to be your anchor.
Notice where your attention is.
Gently bring it back to your breath,
Taking a few more deep breaths.
When you are ready,
Slowly begin to open your eyes,
Taking the sense of mindfulness and presence with you as you go about your day.
Know that you can always return to this practice when you need a moment to connect to your inner reservoir of centering and peace.
