Welcome to this simple guided mindfulness meditation.
We will sit together and experience a version of mindfulness meditation that allows for some focus on the body.
The body can be a complicated place to be at times,
And mindfulness meditation can help.
The practice is simple,
But not always easy.
We are here to simply notice,
To observe what's happening,
And to do our best to shift away from judgment,
Analysis,
Or stories about what we think what's happening means.
For the course of our meditation today,
Whatever you find in your body or your mind doesn't mean anything.
It's just what's happening right now.
What happens in the next moment might be something completely different,
And that doesn't mean anything either.
If you haven't already,
Please settle into your seat for your meditation.
Your seat can be pretty much anything—seated on a cushion,
In an armchair,
On a couch,
Lying down on the ground or in your bed.
You can even do mindfulness meditation while walking,
Though there's a little more to pay attention to,
So if you're walking,
Please keep your eyes open and watch where you're going.
As much as you can,
Please find a comfortable position to do this meditation from.
Add cushions or support,
Wrap yourself in a blanket.
Find a space that's quiet enough,
Though if you notice there are distractions in the room,
That's just fine.
Distraction can be a part of your meditation today.
Take a few deep breaths in through your nose and out through your mouth.
See if you can settle a little deeper into your body,
Receiving the support of the earth beneath you.
Relax what will willingly relax.
Now begin to place your awareness near the top of your head.
We're going to scan the body from top to bottom with our awareness and simply notice what's happening.
What sensations do you feel around your head?
Your eyes?
Your face?
Thoughts will come up.
That's just fine.
Notice them.
They don't mean anything right now.
What do you notice around your jaw?
Your throat?
What sensations,
Emotions,
Thoughts,
Or images do you find here?
How do your shoulders feel?
Is it easy to breathe today?
A little harder?
What if you relax your shoulders just a little?
Either way is fine.
Just notice.
Your stomach.
Your lower back.
Your belly.
What sensations do you notice here?
Are there thoughts?
Emotions,
Maybe?
Have you found judgments or an urge to analyze,
To understand?
Just notice the urge.
There it is.
That's okay.
We don't need to do anything with it.
Your hips and pelvis.
What is your breath doing here?
Can you feel it?
Are you noticing your mind wandering?
There it goes.
That's okay.
We can gently return the awareness to the body whenever we notice that.
Is there a tendency to judge that mind wandering?
Ah,
I notice that I am judging my own reaction.
There it is.
That's okay.
I'll see if I can gently return my awareness to my body.
Relax.
The knees.
The feet.
The knees.
Simply noticing what's present.
Noticing the tendencies of the mind.
Whatever those tendencies are,
Are okay.
We're just being kind,
Being gentle.
Whatever we discover here is simply an opportunity to notice.
Let's take a few more deep breaths.
How do you feel in your body right now?
Do you notice anything different in your body,
Your mind,
Your mood from how we began our meditation?
Either way is just fine.
We're simply practicing noticing without judgment.
We're even practicing noticing our judgment without judgment.
However you feel is perfect.
However this meditation felt for you is perfect.
Stay here as long as you'd like.
If this meditation feels complete for you,
Simply open your eyes if they're not already.
You may like to stretch or move a little bit to shift out of your meditation and your practice is complete.
Thank you for sharing it with me.
