Beginner's Mindfulness For Leaders & Lovers

A short, sensory-based mindful awareness exercise to help you to build your practice, or to grab a quick reset on your lunch hour or while your baby naps! This meditation is supplementary to the Psychologically Informed Practice for Leaders and Lovers course here on Insight Timer, which includes a full introduction to mindfulness, as well as several other simple psychological tools to improve your experience and relationships.

Music by Chris Collins

Transcript

So before we start or as we start,

Notice how you are coming into this practice.

Notice anything you've brought with you.

Notice your thoughts,

Emotions and sensations.

And allow yourself to become comfortable.

So I recommend sitting up in an alert posture.

And just allowing yourself to be as you are in your body.

Noticing any sounds around you.

And these may come and go throughout our practice.

And that's okay.

You can notice them and then bring your attention back to yourself.

So as you sit here,

I'm just going to invite you to tune into your five senses.

So whether your eyes are open or closed,

Just notice the quality of the light around you.

Notice what it's like to receive this light into your eyes.

Checking in with yourself.

And then notice any sounds around you.

Notice what it's like to receive those sounds in your ears.

And notice what that's like from within.

And then notice your body.

Notice the sensations or areas where there may be less sensation.

Notice your posture,

Your seat and your breathing.

Just really being with what it's like to be in your body now.

Noticing any scents or aromas which are around you.

And try not to assign too much meaning to them.

What we're doing just now is noticing what it's like to receive these scents.

And then noticing any tastes that you have in your mouth.

What that's like.

Or else what it's like not to have any tastes there.

Coming into awareness of any thoughts that may be going through your mind.

And allowing them to be,

Noticing them without getting drawn in by them.

And noticing any emotions that you may have with you.

So what's it like to experience that emotion?

Where in your body do you experience it?

And what stories do you notice trying to grab your attention that may have been attached to it?

Just observing your own experience in this moment.

And then giving thanks to yourself for taking this time to be present for a few minutes.

And coming back to your awareness now of your surroundings.

Opening your eyes if you wish to and if you've been sitting still.

You may wish to have a wiggle or a shake.

To get some movement back again.

Thank you so much for sharing your presence with me today.

Reviews

Another beautiful guidance of yours Keziah, thank you!