Hello,
Beautiful one.
Welcome to this mindfulness meditation.
Settle yourself comfortably in a quiet place away from any potential distraction.
You can sit in a chair with your feet on the floor,
Or you can sit on the floor or the ground with your legs crossed and your palms placed gently upon your knees or positioned open in a receiving kind of mode.
Or you can lay them gently in your lap if you wish.
Whatever position feels comfortable for you.
Gently closing your eyes.
Feel the back of your neck lengthen.
Extend your spine just a little bit longer.
Be seated straight but not too tight.
And thank yourself for beginning your day by taking the time to nourish your body and your mind in such a positive way.
Feel the ground beneath you as you begin to connect with your breath.
And we're able to connect with the simple moments in life by truly living in the current now.
It's possible to discover a sense of peace,
A state of alert,
Focused relaxation and enjoyment.
We're able to feel truly enhanced with life.
Simply experiencing each moment as it unfolds.
It can be helpful to choose an anchor of awareness,
A point of focus to direct your mind.
The breath is a great way to start with this.
Removing your breath can make a difference in how you feel.
When we restrict our breath,
We restrict our life energy.
Feeling agitated and indecisive is often accompanied by shallow breathing.
Deep breathing on the other hand expands the lungs and the diaphragm which sends a direct message to your heart and it starts beating more slowly.
So take a moment to get closer to your breathing,
To befriend it,
Pay curious attention to it.
Is it shallow or deep,
Slow or fast,
Smooth or rough,
Regular or irregular?
Do you tend to push it or hold it?
Exploring your breath with this curiosity can help you to know where you are right now.
Simply now begin to notice if there's stillness in your body.
Focus on the sensations where your body contacts the floor or the chair.
Exploring these sensations,
Simply feel into your body and let it breathe itself.
Bring your attention to your chest and belly,
Feeling the rise gently on the in-breath and fall on the out-breath.
Be with each breath for its full duration.
You may even notice a short pause after each breath and also that each seems to have a life of its own.
Now bring your attention to the nostrils.
The feeling of the breath may be more subtle here.
Try taking a deep breath to see what your experience is.
You might notice a slight physical sensation at the tip of the nose as you breathe in.
You may notice that the breath is slightly warmer on the way out.
Focus your awareness on the body breathing in one of these spots.
Continue to observe the breath.
Your mind may wander,
Thinking,
Daydreaming,
Planning,
Remembering,
And lose touch with your breathing,
But that's okay.
Simply notice where your mind went and gently bring it back to the focus on your belly or your nostrils and the feeling of breathing.
No matter what you experience,
Just be aware,
Accept,
And be with that experience,
Seeing if you can allow yourself to rest in this experience with ease.
And if you notice that your awareness has gone somewhere else,
Noticing how that flicker of attention happens,
That moment that you realize it's somewhere else other than your breath,
Congratulate yourself for that mindful awareness of recognition that it's just a moment of awareness,
Easily bringing your attention back to your breath in a friendly and non-judgmental way.
Entering a state of being rather than doing can release us from our worries and help us taste each moment as it arises.
And with this sense of calm,
Perhaps moving toward acceptance of just how things are right now.
Now simply allow your awareness to expand,
Noticing your entire body,
Noticing your feet,
Perhaps wiggling your toes,
Noticing your hands and moving your fingers,
Perhaps giving your body a little stretch,
Being aware of your surroundings.
And then when you're ready,
Opening your eyes and going about your day.
I'm Kelly.
Namaste.
