Hello and welcome.
This is Joe Wilner and this is a brief guided mindfulness exercise that will hopefully leave you feeling more grounded relaxed and Clear-headed for your day to start us off.
Go ahead and get comfortable Finding a seat where you can be undisturbed and take a few minutes for this meditation You're welcome to sit up straight with your feet on the floor To sit cross-legged or if you prefer to lie down for this meditation,
You can do that as well Once you're comfortable,
I invite you to gently close your eyes And start by bringing your awareness to your breath Taking a few deep breaths checking in With the quality of your breathing Noticing the air as you inhale and exhale as you breathe in see if you can expand The lungs and body a little bit and then on the exhale letting go and relaxing into the breath Allow yourself to let go of any stress that you've been feeling With the quality of your breathing on each exhale.
See if you can let go of some of that stress Bring your awareness into the body Using the breath as a resource to soothe and relax and let go of tension in the body Starting to check in and notice maybe in the shoulders your jawline shoulders your jaw Chest and stomach area doing a quick scan there notice if there's any tension you're holding on to and see if you can relax That muscle tension and just continue to breathe naturally and normally bringing your awareness To the sensation of breathing what it feels like to breathe noticing those subtle sensations of the breath Whether it's in the stomach area Or the nostrils wherever the physical sensation of breathing is most vivid Just kind of put your awareness there see if you can bring your attention to that Sensation and again,
You might feel it most of the rise and fall of your abdomen.
You might notice the air As you breathe in and out of your nostrils wherever that sensation is the clearest To simply place your focus there experiencing the breath as you breathe in and Experiencing the breath as you breathe out and as you're doing this you may notice the mind wanders focusing on something else or simply the Awareness in this moment has moved away from your present experience Just gently notice and non judgmentally back to the breath come back to the sensation of breathing The mind will wander And almost just like clouds floating by in the sky we can Observe and be aware of our thoughts we can witness them without Getting hooked by them coming back to the breath as sort of an anchor for our awareness you might find it helpful to Say mentally as you're breathing in and out breathing in and breathing out or each time you inhale Just mentally noting inhale exhale Mentally noting exhale notice the breath air of those sensation of breathing your mind will wander and when it does simply notice with compassion for yourself Accept and acknowledge that the mind has wandered and bring the awareness back to the physical sensation of breathing You can also approach the breath with curiosity.
Do you observe each breath?
Observe the breath as though it's the first time You've taken a breath really on sizing and be curious with the sensation of breathing that we're so often Voluntarily doing this is an opportunity to pay attention To this present moment and using our breath and placing our attention on our breath Can be a useful portal to be present to be aware in this moment So simply notice and feel the sensation of breathing breath by breath Observing and notice the wandering mind bring attention gently back to the sensation of breathing And as you're doing this see if you can explore experience of this moment To be curious about this moment To allow your breath to open up a doorway to being present Centered and grounded even if just for a couple seconds and as you prepare to come out of this meditation Notice how you feel in your body Check in and your experience of being present and what that was like Notice what it feels like in your body to be present There's an area of the body that stands out or there's a particular Part of this exercise that made the biggest impression and offer yourself a little gratitude For taking this time for yourself And see if you can bring this feeling of being present With you as you go into this moment With you as you go into the rest of your day
