Mindfulness Mediation for the Soul

Mindfulness meditation to help you stay with present. Mindfulness is both simple and complicated. The idea of being here can seem simple, yet it is very difficult to do. This meditation is designed to help you stay present. It is also a great meditation for relaxing.

Transcript

Welcome.

I'm recording a guided meditation.

It is a mindfulness focused meditation.

It's not fancy.

I'm just using my voice and some skills that I have learned and practiced to create a recording that will hopefully be helpful for you guys.

So wherever you are,

Make yourself comfortable.

If you are lying down,

Then release the tension in your shoulders,

Release the tension in your back,

And simply be.

If you're sitting up,

Shake your arms out,

Shake your feet out.

Maybe just a little bit of moving around,

Move your shoulders,

Lower your shoulders away from your ears.

They don't need to be up there.

And just relax.

Wherever you are,

Find a way to ground to the couch or the bed that you're lying on or you're sitting on.

Find a way to ground to the floor if you're sitting up in a chair.

Feel the floor beneath your feet and feel the cushions,

Feel the furniture that you're sitting on.

And just relax.

Meditation is a completely non-judgmental zone.

No judgment.

You're not doing it right or wrong.

If you are here and you are breathing,

You're accomplishing something.

Congratulations.

So I want you just to inhale and exhale very slowly.

We're going to inhale to the count of five and then exhale to the count of five.

And I want you to pay as much attention to the exhale as you do the inhale.

And when we do deep breathing,

When we inhale slowly and exhale slowly,

Then we're activating the parasympathetic nervous system,

Which is the part of the body that decreases blood pressure,

Decreases heart rate,

Lowers your body temperature,

And is generally responsible for keeping you calm.

So I want to do a little counting here for you.

I want you to inhale.

One,

Two,

Three,

Four,

Five,

And then exhale.

One,

Two,

Three,

Four,

Five.

Let's do that again.

Inhale.

Inhaling through your nose.

Inhale.

One,

Two,

Three,

Four,

Five.

And exhale.

One,

Two,

Three,

Four,

Five.

And just relax your muscles and sink down into the place where you're lying or sitting.

And when your thoughts wander,

Because they will,

Just bring your attention back to your breath.

Bring your attention back to grounding,

To the floor,

Or to the couch,

Or to the furniture that you're sitting on.

And just focus on your breathing.

You can go back to the counting,

The inhalations,

And exhalations.

Inhaling.

Exhaling.

You might find it helpful to place one hand on your belly.

When you inhale,

You should feel it rise.

Inhaling.

One,

Two,

Three,

Four,

Five.

And feeling your belly rise.

And then exhaling.

One,

Two,

Three,

Four,

Five.

Feeling it as it lowers back down.

Pulling your navel back towards your back.

Lowering your shoulders away from your ears and just letting go.

Just leaving any tension that you have,

Any stress that you have,

Any questions that you have.

Just let them go right now.

I promise they will wait for you.

But this time is for you.

This time is for taking the space that you need to do some breathing and to do some relaxing just for you.

If you start to think about what you need to do later,

Or what you wish you'd done earlier,

Just notice it.

Remember,

No judgment.

So no calling yourself names in your head.

Simply notice the fact.

Be aware of the fact that your mind has wandered.

And bring it back to your breath.

Over and over,

Bring it back to your breath.

No matter how long you meditate,

No matter how long you practice mindfulness,

It's just that.

It's a practice.

And none of us are ever going to perfect it.

So just notice.

Just observe and be aware of what you're doing and how you're feeling.

Do a body scan.

Feel.

How do your muscles feel?

You know,

Start at your,

Start at the top of your head or start at your toes.

Work your way up or down,

Noticing,

Noticing if you're holding any tension anywhere.

If you're holding any tension in your shoulders or in your arms,

Just notice it and just breathe into that spot.

So when you inhale,

Just send air and send love and send oxygen to that part of your body.

It's feeling tense.

Inhaling,

Exhaling,

Inhaling.

One,

Two,

Three,

Four,

Five,

And exhaling.

One,

Two,

Three,

Four,

Five.

If your thoughts wander,

Just observe them.

Just bring them back to the here,

To the now,

To your breath and focus on feeling the inhalation and feeling the exhalation and focus on relaxing your muscles and just settling into the spot where you are.

Sometimes a visualization can be helpful.

You can imagine your thoughts as a puff of smoke.

Just blow them away.

Sometimes I like to see them as a color and I watch them float off into the distance.

You can just be aware,

Be aware of when your mind wanders and when you go back to what you need to do or what you feel like you need to do and just bring your awareness back to your breath.

Bring it back to your breath.

Bring it back to where you are.

Going through your body again and noticing,

Paying attention to any specific tension,

Any areas that aren't feeling relaxed,

They're feeling tight or feeling sore.

And again,

Just breathe into those places.

Just focusing on your breath.

Bringing your awareness back to your breath and back to your body.

Mindfulness is simply being aware,

Being focused on what is now,

What is present,

What is here.

The present is really all we have.

Anything else is the past or the future.

And all we have is right now.

All we're guaranteed is right now.

You're taking this time for yourself.

Congratulate yourself.

Your mind,

Your body,

Your spirit thanks you for taking the time to do some breathing,

To do some settling in,

To letting your mind and your thoughts go and to tuning in to really listening.

Listening to yourself,

Listening to your intuition.

Everything that you need is already there.

Everything that you need to know,

Everything that you need to be aware of,

It's there.

And as you learn to become quiet and to become still and to allow your mind to stop racing and stop judging when you notice it is racing and simply bringing it back.

Bringing the awareness back and noticing how your body feels.

Noticing any special sensations that you might be having in your feet or in your legs or in your stomach or your chest.

Pay attention to your shoulders and your back and your neck.

We tend to hold a lot of tension there.

And again,

Just breathe into those spots that you notice.

Inhaling deeply and exhaling.

Inhaling 1,

2,

3,

4,

5 and exhaling 1,

2,

3,

4,

5.

Try counting your own counting.

Count your breath.

Inhaling,

Exhaling,

Inhaling,

Exhaling.

Noticing how your body feels when all the tension leaves your body.

Noticing how your muscles feel as they unknot and relax.

Maybe moving your neck around just a little bit.

Moving your hands a little bit.

Becoming aware of where the sensations in your body are and what they're doing.

And once again,

No judgment.

No judgment.

Just become aware.

Just notice.

And when your thoughts wander again,

Bring them back to your breath.

Bring them back to the sensations in your body.

And practice mindfulness.

Practice becoming aware of being in the here and the now and focusing on what you are experiencing in each and every moment.

You know,

Take just a minute here to notice the sounds that you might hear.

You hear my voice.

You might hear traffic.

You might hear the washing machine.

You might hear the air conditioner or the wind blowing.

Just become aware of that.

Just notice.

What are you hearing?

Notice what you can feel.

Do you feel anything on your skin?

Can you feel the clothes touching your body?

Can you feel your feet either against the floor or against the couch or in your shoes?

Can you feel your hands or your palms up or down?

Are you grounding into the furniture that you're sitting on or are your palms open in a receiving position?

Just become aware.

You don't have to change anything.

You don't have to label it as good or bad.

Just notice it.

We always want to give things a label.

This is good or this is bad.

And sometimes things just are.

Sometimes they just exist and you give the meaning to it that's good or bad.

So just consider that without judging it.

Becoming aware and focusing on your breath and bringing your awareness back to your breath.

Bringing your thoughts back to your breath and back to the sensations in your body every time you notice that they're wandering.

Don't beat yourself up.

Self-compassion.

Showing yourself the same kindness and the same love that you do for other people.

You,

As much as anyone,

Deserve your love and your kindness and your patience.

Bringing your awareness back to your breath every time it wanders.

Inhaling deeply and exhaling and remembering to pay just as much attention to the exhale as you do the inhale.

And remembering to lower your shoulders away from your ears.

Relaxing the muscles in your body and just sinking deeper into your position wherever you are.

And just breathing,

Inhaling and exhaling deeply and slowly and being aware of what's going on here and now.

Where you are.

And as you feel ready,

You can start to wiggle your fingers a little bit.

Wiggle your toes a little bit.

Move around.

Bringing your awareness back more into the room.

You might feel good to stretch your arms over your head.

It might feel good to move your neck just a little bit.

Remembering to keep your shoulders lowered away from your ears.

And noticing any sensations in your body.

And as we start to come back to the room,

Just gently be.

Don't rush.

Take your time.

Take the time that you need to gently and carefully and quietly come out of your meditation.

Remembering to thank yourself for giving yourself this time and this gift of just being and just becoming aware and just being aware.

And without judging,

Kind of notice how your practice was today.

If it was easy or if it was difficult.

If your breath was deep or shallow.

If your thoughts wandered a lot or just a little bit.

And remembering that meditation is a practice and mindfulness is a practice.

And so none of us ever perfect it.

The practice is a gift that you can give to yourself.

A gift to becoming aware.

A gift of learning to settle into yourself.

You are the only person from whom you can never escape.

Be at home in your body and in your mind and in your soul.

And take time to relax and take time to breathe and take time to be.

Thank you for being here with me today and have a beautiful day.

Reviews

I love it THANKS!

Thank You, Namaste

Namaste 🕉 💜 💚 💙 💛

Thank you for making me a better person. Namaste...

Thank you for being so real and truthful in your presentation
It was truly wonderful and so positive .
✌️✌️✌️✌️Peaca from grandpa
Art