Mindfulness meditation involves the practice of paying attention to what you're experiencing from where you are in this very moment.
Without drifting into thoughts or feelings about the past,
Concerns about the future,
Or without analyzing or making judgments about what is going on around you.
Mindfulness meditation is not a new idea but is an ancient practice that has passed through time.
Let's get started.
You will hear this bell at the beginning and the end of our practice.
When we get still,
Breathe deeply,
And move through breath from moment to moment,
Our minds are likely to wander to various thoughts and feelings,
But just let them drift in and away from your focus.
First notice the light or its absence in your surroundings at this time of day.
In the daylight the hormone cortisol is arousing wakefulness and alertness within our bodies.
With darkness there is a rise in melatonin calming us for a night's sleep.
This is known as the circadian rhythm and it's a cycle at work all day every day within each of our bodies.
You may or may not choose to close your eyes or just soften your gaze.
The choice is yours.
Now get comfortable so you can sit still.
Not rigid but just sit still and get still.
Relax in a chair or on the floor.
And just take some moments now to feel your feet on the floor,
Your back in the chair.
Feel the weight of your body in the seat.
Adjust your posture if you need to.
And then just really try to get still.
You should feel a groundedness.
Allow your hands to sit in your lap.
And we all experience the power of gravity all day every day.
Connects each of us and every one of us to the earth.
Focus now on your breathing pattern.
Notice its rhythm.
We are all connected to humanity by the air we breathe even in an online world.
It is preferable that you breathe in and out through your nose in this practice but do what's possible for you at this time in this moment.
But just follow the natural rhythms of your breath.
Relax and feel the expansion of your chest when you inhale and the relaxation of your chest when you exhale.
Let's take a few breaths here.
Just notice your breathing.
Try not to use your shoulders.
Then feel the rise and fall of your abdomen on each breath.
Again we're using the natural flow of air and we're following its rhythm as we inhale and exhale.
Remember if your mind starts to wander or you are concerned about anything just let it drift in and away from your focus.
And with each natural breath see if you can follow the flow of air inside of you.
Just breathe.
What we are doing moment to moment here is observing ourselves for ourselves and we're just simply using the rise and fall of each breath.
The inhale and exhale of each breath.
I'm gonna just let you take a few breaths on your own to stay in the moment.
Let's take a few breaths here.
Now take a few moments.
Now take a few moments and just notice what you feel throughout your body.
Continue to stay relaxed but just notice sensations and if you feel relaxed.
Just appreciate what you've done in these few moments.
Give yourself some gratitude for the attention and self-care you've given in this time.
