The process of picking berries is all about engaging your senses.
Noticing the beautiful colors of the berries,
The leaves and the branches,
The sounds of the berries dropping into the bucket,
The sensation of the berries in my hand,
The animals and bugs surrounding the bushes and throughout nature,
Even the sounds of the other pickers off in the distance,
The bitter taste of the fresh berry.
This is what meditation and mindfulness is all about,
Exploring the present moment with curiosity using all of your senses.
Taking a moment to pause,
Reflect and to enjoy all the sights and sounds of your environment.
Consider how you explore the present moment using your senses.
I will now take you through a guided meditation.
At the end of the meditation,
You'll hear a soft bell.
It is important to come out of the meditation slowly and to take your time.
There's no rush.
I will be here guiding you through the entire process.
The theme of this meditation is present moment awareness.
Mindfulness is about engaging your attention in the present moment on what you are experiencing without judgment.
Let us center our attention and bring awareness to the present moment.
Let us explore this meditation with mindful curiosity.
As you become mindful of your body,
Mindful of your environment,
Mindful of your senses,
And as you maintain a gentle present moment awareness.
Start by finding a comfortable position and let us settle into our breath.
Placing your feet flat on the ground with your hands resting comfortably in your lap.
Or if you're sitting on a cushion,
Find a comfortable position with your hands resting comfortably in your lap.
Using your eyes if you prefer and become present,
Still,
And relaxed in this moment.
Observe the sensations in your body and notice what you were thinking.
Observe this present moment.
Observe your senses in this present moment.
As you become more relaxed,
Notice the chatter of your mind starting to quiet.
When your mind wanders,
Come back to the present moment.
Being mindful of anything getting in your way and let it go on the next exhale breath.
Gently release any tension you notice.
Letting go of anything that might be getting in the way of you being here in this present moment.
Remembering it's okay to have thoughts and when a thought occurs,
Simply notice the thought without judgment.
And then simply let the thought go on the next exhale breath.
Allowing each area of your body to settle into the breath.
Allowing each area of the body to settle into the present moment.
Exploring the sensations in your body mindfully with curiosity and without judgment.
Simply engaging your attention in the present moment on what you're experiencing without judgment.
For this meditation,
Let us welcome everything.
And simply let go of any expectations.
Notice how your senses are engaged and aware in this present moment.
Explore the present moment with curiosity using your senses.
Notice the sounds of your environment.
Notice the smells,
The feelings,
The sensations of your environment.
Notice where you feel the present moment in your body.
Let us nurture this moment with presence.
At any point during this meditation,
If your mind starts to wander,
Simply come back to your breath as an anchor of focus.
Remembering to be kind to yourself.
We will take the next few minutes in silence giving you the opportunity to continue to focus your breath as you mindfully maintain a gentle present moment focus.
Let us explore the present moment with curiosity.
Let us explore the present moment using our senses.
I will keep track of the time as we take these few moments in silence together.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
Let us explore the present moment using our senses.
