Hi,
It's Kasia from Mindful Workshop and this is your short mindfulness meditation.
Start by finding a quiet place where you can be by yourself for a few moments.
Sit in a relaxed,
Comfortable but upright position.
You may want to close your eyes.
Take three deep breaths.
In through your nose and out through your mouth.
Fill your lungs with air and exhale letting all the air out.
Allow your breath to come back to its natural rhythm.
Don't try to change it or improve in any way.
There is no right or wrong way to do this exercise.
Notice the place in your body where you can sense your breath the most.
Maybe it's the sensation of your chest expanding.
Maybe your belly rising or falling.
Maybe it's the area around your nostrils and the sensation of the cool air coming in and warm air coming out.
Whatever it is for you,
Try not to judge it or analyze it.
Simply observe.
If your mind has already taken you somewhere else,
That's fine.
That's what the mind does.
Notice where it's taking you but try to let go of that thought and gently come back to your breath.
Whatever you're experiencing right now,
Try to fully accept it and allow it to simply be there.
Notice the quality of your breath.
Its pace.
Does it feel slow or fast?
Deep or shallow?
Don't judge it.
Just notice.
Relax your face,
Relax your eyes,
Relax your jaw,
Your lips,
Your tongue.
Taking a conscious break from everything else,
Just your body breathing.
Now take a couple of deeper breaths and when you're ready,
Open your eyes.
Before you move on,
Notice how you feel.
