Hello,
Thank you for joining me for this mindfulness meditation.
So making sure you are somewhere where you will not be disturbed for the next few minutes and finding yourself in a comfortable seated position,
The hands just resting to the knees or in the lap.
Make any adjustments,
Make sure you are comfortable here.
And when you are ready,
Just gently closing the eyes.
Just taking a few deep breaths here,
Maybe letting out a sigh a few times.
So as you start to allow the body and the mind to relax,
To settle as you prepare for this meditation.
So establishing a nice comfortable natural breath,
Just in and out through the nose.
We will begin this mindfulness practice by bringing attention to the body.
Just feeling the back,
Allow the spine to be long and straight.
Feel the head and neck in line with the spine.
Just noticing the weight of the head upon the neck.
Just noticing the shoulders,
Where gravity lands them.
Just feel the arms hanging from the shoulders.
Feeling the hands,
Noticing what the hands touch maybe to each other,
To your legs.
Just noticing the legs,
The buttocks,
And where they contact something solid.
Bringing your attention to the feet.
Maybe you can feel the touch of your socks or the air.
Just noticing the stomach and the chest.
Noticing that gentle rise and fall of your breath.
Just try to feel the expression on the face.
Can you maybe relax the jaw,
Allow the mouth and tongue to feel soft and heavy.
Just feel a softness and a heaviness around the eyes.
Try to relax between the eyebrows,
Across the forehead,
The temples,
The scalp.
Just try to feel the whole body together.
Now moving our focus away from the body.
Become aware of any sounds that you can hear.
Try not to label these sounds.
Just listen,
Just notice what you can hear.
Don't get caught up on any one sound,
Just try to move your attention from sound to sound.
Now bringing the attention back to the body,
Back to the breath.
Just take a moment to notice the sound of your breath.
Noticing the sound of the inhale,
The sound of the exhale.
Just simply noticing the breath.
Then taking a moment to notice the beating of your heart.
Bringing your attention once again to the body,
To the whole body,
How you feel sitting here in meditation.
When you feel ready,
Just allow the eyes to softly open.
Just taking a moment to notice how you feel.
Try to take some of that stillness with you,
Into the rest of your day.
Thank you for joining me.
Namaste.
