Feel Present And Grounded- Mindfulness Meditation

This track focuses on experiencing and accepting whatever is happening in your mind and body. You'll focus on your breathing and get in touch with an inner sense of light and warmth as you marinate in kindness.

Transcript

Hello, Friend. I'm Jason, And this is a short mindfulness practice. We're going to begin by finding a comfortable seat, Either on a cushion or a chair, With your feet grounded on the floor. Let your hands rest gently in your lap or on your knees, Closing your eyes if that feels comfortable, And just taking a deep breath in, Allowing yourself to fully arrive in this moment. This is your time to simply be, To listen, Opening up to what is here inside of you without judgment or expectation. And just start by bringing your attention to your breath, Noticing the gentle rise and fall of your chest or belly with each inhale and exhale. No need to change the breath, Just observing it. And if your mind starts to wander, That's okay, Just guide your focus back to your breath, Feeling the air enter and leave your body. And notice what it's like just to be alive in this moment. And now bringing your awareness to the space around your heart and using your imagination to turn inward, Gently listen to the area right in the center of your chest. What is present here? And without trying to change anything, What can you notice? Can you approach this place with curiosity, Experiencing without judging? Stay here for a few moments, Observing any sensations, Feelings. What is this space telling you right now? And now imagining at the center of your torso, A warm light, A light that is always there, Always available to you. And with each breath, Allowing this light to grow and letting it softly fill the space inside your chest, Allowing this warmth, This kindness to flow inward towards yourself. Letting go of any expectations of what you should be feeling, Should be seeing. Simply rest in the experience of being here right now, Breathing, Alive and open. No need to fix anything, Just observing whatever arises and welcoming every part of it just as it is. Each moment is part of your experience and you can hold it with real kindness. Focus on that feeling of kindness toward yourself, Slowly blooming throughout your body. What does that feel like? Staying with that feeling for as long as you need. And slowly bringing your awareness back to your breath, Feeling the rise and fall of your chest again. The sensation of breathing in and breathing out. And whenever you're ready, Gently opening your eyes, Taking a moment to notice how you feel, Whether lighter, Calmer, More present. And remembering that you can come back to this feeling, To this moment of curiosity and compassion anytime you need. It's always here, Available to you.