This is a guided mindfulness meditation.
Take a seat where you can be alert but comfortable.
You can be cross-legged or on a chair,
Or even lying down if that's easier for you today.
If you are taking a seated position on the floor,
I recommend sitting up on a pillow,
Or if you're prone to tension or pain in your back and shoulders,
You might like to try sitting against a wall or with something for back support.
Allow yourself a few moments to arrive here and get comfortable.
If you wear glasses,
You could take them off if you want to.
You can close your eyes if you'd like,
Or keep them open and find a gentle gaze before you.
Let your hands come to rest,
Maybe on your knees,
Palms can face up or down,
Or just rest your hands in your lap.
And start to let go of the day so far.
Set aside any obligations for the future.
Set aside any hopes or concerns.
Imagine setting aside any emotional weight you've been carrying with you,
Just for these next few minutes.
Notice the sounds you hear from the world outside.
While you sit here in the present,
The world will continue to live and work and move.
Notice any of the instances of the rest of the world's motion as it interacts with your present.
Bring your attention closer to you,
Noticing anything in the room.
Notice any sounds you hear from people or animals or machines.
Notice any smells without labelling what they are.
Notice any temperatures,
Notice any warmth or coolness you can feel.
Bring your attention closer still to the outside of your body.
Notice any clothing against your skin.
Notice the air on any uncovered skin.
Notice where your body makes contact with the seat or the ground beneath you.
Notice any parts of your back or shoulders or your head that might be in contact with the seat or wall behind you.
Feel the weight of your body being supported.
Notice any parts of your body that are touching.
Notice where your hands might make contact with each other or if they're resting on your knees.
Notice if your fingers are touching each other or if your ankles are crossed over one another.
Allow yourself to release tension from your face,
Your tongue,
Your jaw,
Your shoulders,
Your arms,
Your back,
Your chest,
Your abdomen,
Your pelvis,
Your legs and your feet.
If you're seated,
Feel the crown of your head reaching up toward the sky.
Bring your attention to your breath without changing it or trying to control it.
Just notice how it comes in and goes out.
Notice any sensation that comes with the breath as the air meets your nose and your throat.
Notice any warmth or cooling that comes with the breath.
Notice any sound the breath makes.
Notice the brief pause that occurs at the top of every inhale and the bottom of every exhale.
Notice the movement within your body as the breath comes in and out,
Movements in the chest,
Your sides,
Belly and shoulders.
Notice if your mind starts to wander and when it does,
Simply notice that it's wandering and gently and kindly bring your attention back to your breath without judgment,
Without labeling any thoughts or emotions or sensations.
Allow yourself this space and time to just breathe,
To experience stillness,
To experience presence.
Okay.
You and Whenever you're ready you can start to gently open your eyes bring your awareness back to the room and back into your day And take a moment of gratitude to yourself for taking time to do something kind for yourself today
