Before we begin I would like to share a few thoughts about mindfulness and this meditation practice that we will do today.
Mindfulness is the practice of paying attention to our present moment experience with openness care and curiosity.
It's really about being with what is without judgment without trying to change anything or fix anything.
We start with the body and the breath because the body is always in here and now.
And as we observe what's happening our thoughts,
Emotions,
Physical sensations,
We start to practice noticing whether those sensations feel pleasant or unpleasant or maybe neutral.
This helps us stay with the experience rather than labeling it as good or bad.
We also work on cultivating a sense of allowance,
Simply letting our experience be what it is in this present moment.
That means not clinging to what feels good and not pushing away what may feel uncomfortable.
Instead we let it all be here and we hold it in compassionate awareness.
So with that in mind let's begin our practice.
Find a comfortable seated position.
You can be sitting in a chair with your back supported and feet grounded on the floor or you can sit on a cushion with your spine tall and relaxed.
Let your hands rest gently on your lap or in your thighs.
And when you're ready softly close your eyes if that feels comfortable and safe or lower your gaze.
Take a moment to simply arrive right here in this moment.
Feel the weight of your body supported by the ground or your seat.
Notice the pull of gravity and the stillness beneath you.
Allow yourself to settle.
Now bring your attention to your face.
Soften the space between the eyebrows.
Relax the cheeks and the jaw.
Let your tongue rest gently at the bottom of your mouth.
And now shift your awareness to your breath.
Begin to notice the natural rhythm of your breath,
Of your inhale and exhale.
There's no need to change it,
Just observe it.
Feel your belly rise as you inhale and fall as you exhale.
Notice the expansion of the ribcage on the in-breath and the softening on the out-breath.
Let your breath be natural and easy.
Let it flow at its own pace.
Now see if you can become curious about the sensations of breathing,
The temperature of the air,
The movement of your body as you breathe,
The rhythm of inhales and exhales.
And as you breathe,
Begin to notice what else is present.
You might feel warmth or coolness,
Maybe some tingling sensation,
Sounds in the background.
Or maybe you notice your thoughts drifting in and out.
Let it all be here without judgment.
And ask yourself gently,
Is this experience pleasant or maybe unpleasant,
Or maybe it's neutral.
Let your attention return again and again to the breath.
And when you notice your mind drifting,
Simply notice that it has wandered.
And gently return your awareness to your breath.
There's no need for this practice to be perfect.
Each time you return to your breath is a moment of mindfulness,
A moment of beginning again.
Now I'm going to offer you a minute of silence and you don't need to do anything except be with your breath.
And I'll be here holding the space for you.
And simply let yourself rest in awareness,
Noticing,
Breathing and allowing the experience to unfold.
And now gently return to the rhythm of your breath.
Notice how it feels to sit here,
Breathing in stillness.
Notice the presence of your body,
Your breath,
Your mind.
You might begin to sense a deeper stillness or maybe subtle peace arising.
Or maybe not.
And that's okay too.
Let it all be just as it is.
You don't need to fix or figure out anything.
You're simply here with your experience,
Breath by breath.
As we prepare to close this practice,
Take a moment to feel your body again.
Notice your feet,
Your hands,
Your seat.
Notice the weight of your body and how it's supported by the surface against it.
You can begin to wiggle your fingers and toes,
Roll your shoulders or turn your head slowly from side to side,
If that feels good.
And before you open your eyes,
Take a moment to thank yourself for showing up,
For making space to be present with your body and your breath.
This presence that you've cultivated during this practice is always available to you.
You can return to it at any time.
When you're ready,
Take a final deep breath in and a long breath out.
And if you like,
You can gently stretch your body and slowly open your eyes and welcome back.
