Welcome to this mental clarity guided mindfulness meditation.
Find a comfortable place to be in your body seated or lying down.
You can also stand,
Eyes open or closed,
Feeling supported beneath your feet,
Your seat,
Or your back.
Bringing awareness to your natural rhythm of breath.
Notice the air as you breathe in,
The warmth or coolness.
And as you breathe out,
The warmth or coolness of the air out from the nostrils on to the upper lip.
As you breathe in,
Feel the expanse through the ribs,
The sides of the body.
And as you breathe out,
Drawing everything back to center.
Breathing in for a count of 1,
2,
3,
4,
Pause.
And breathing out 2,
3,
4,
5,
Pause.
And returning to your natural rhythm of breath,
Bringing awareness to your mental space.
Notice what thoughts arrive.
If you are finding thoughts that distract from the present moment,
Bringing you back into the illusion of the past,
Or thoughts distracting you from the present moment,
Bringing you forward into the illusion of the future,
Bring awareness back to body and breath.
Aware of the air on your skin,
The sounds in the space around you,
Of my voice.
Aware of the sense you are breathing in,
Any taste on the tongue,
And the textures you feel supporting your body.
The textures of the clothes on your skin,
Or the covers around you.
Notice again any busyness of thought,
To-do lists,
Past activities,
Or future planning.
Remembering that this moment is our only reality.
Resolving to remain in the reality of this moment.
Saying to yourself,
I am here now.
Breathing in 2,
3,
4,
Pause.
And breathing out 2,
3,
4,
5,
Pause.
Bringing movement to limbs,
Fingers,
And toes.
Seeing the eyes and looking down at what is directly in front of you.
Your hands resting on your lap.
Your feet and toes.
The floor that supports you.
And bringing the gaze back to center,
And turning your head to the left.
What do you see?
Bringing your head back to center,
And turning your head to the right.
What do you see?
And bringing your head back to center,
Gazing gently up towards ceiling or sky.
Seeing the expanse above you.
Fear of your connection to that expanse.
See in front of you,
Seeing what is there in this immediate space,
In this moment.
Settled in thought,
Settled in body.
Relaxed in the breath.
Moving forward into your day in the reality of the now.
Reality of mind.
