Calming Mindfulness Practice

Transcript

Allow your eyes to comfortably close.

As you do so,

Breathe out and sit back onto the support beneath you.

Let the mind soften and sit back with the body.

Allow all of you to soften and sit back.

As the breath ebbs and flows,

Releasing what the body no longer needs.

As the breath ebbs and flows,

Releasing what the body no longer needs.

In your sitting back,

Let everything be just as it is.

And allow your body to ground itself and settle in stages.

As the breath ebbs and flows,

Releasing what the body no longer needs.

As the breath ebbs and flows,

Releasing what the body no longer needs.

As you let that continue to happen.

In your own time,

Draw yourself away from the places you lie scattered.

The future,

The past,

Or something ongoing.

Let it all go on your out breath.

Draw your energies back home.

To your center.

To this moment here.

And allow your senses to gently open to this present moment.

To the sensation of the air as it touches your face.

Your cheek.

Your nose.

Your eyelids.

The corners of your mouth.

And any other part of you.

Enjoy the sensation.

Let it be there.

Notice the sensation of the air flowing in and out of your nostrils.

And the movements your body makes as you breathe.

Let it be there.

In your own time,

Notice the play of light and shade through your closed eyelids.

Right the way round to your peripheral vision.

Sit back with a soft mind.

Let it all be there.

In your own time,

Notice the sounds around you.

Near.

And in the distance.

Let them be there.

No need to follow them or change them.

Allow them to pass through.

They are just part of the tapestry of the here and now.

Notice how the air on your cheek stretches seamlessly out to the horizons all the way round you.

And beyond.

Sense up to the height of sky above you.

Notice the spaciousness.

Let it be there.

Let everything just be there.

Allow yourself to soften into this sensory bath.

And let it hold you.

It asks nothing of you.

Demands nothing from you.

It just is.

Allowing the steadiness beneath you to support your body.

Rest in the just is-ness of the simple here and now.

Let it be there.

And beyond.

And beyond.

And beyond.

And beyond.

And beyond.

Gently notice what happens when you allow the just is-ness of the here and now to support you.

And in your own time you can draw this meditation to a close.

And in your own time you can draw this meditation to a close.

And in your own time you can draw this meditation to a close.

And in your own time you can draw this meditation to a close.

And in your own time you can draw this meditation to a close.

And in your own time you can draw this meditation to a close.