Beginners' Mindfulness: Noticing Experience

This is a short mindfulness practice for beginners, noticing the current moment through sensory experience. It is short and ideal for lunch breaks or teams, say at the beginning of a meeting.

The introduction to mindfulness forms part of the 30-day Psychologically Informed Practice for Leaders and Lovers course here on Insight Timer, where you can learn more about the what, why, and how of mindfulness, as well as lots more tools for a psychologically informed life.

Transcript

So just coming into the practice,

Notice how you are.

Notice how you are in this moment.

Thoughts,

Sensations,

Emotions.

The key is to notice without getting caught up in any of those stories that we can sometimes attach to these things.

So just notice how you come to the practice.

And then if you need to,

Make any adjustments to support yourself in being in an aware posture that allows you to be present.

So ideally you'll be comfortable and alert.

And again just noticing how you are.

And then you may have your eyes open or closed.

You may or may not be sighted.

But just notice the quality of whatever is in your field of vision.

Whether it's a quality of light,

Whether it's shapes,

Objects,

The room you're in.

And whatever that is,

Just noticing what it's like to be you experiencing your sense of vision.

However that's available to you.

And again checking in.

Checking in on your thoughts,

Just noticing what they are.

Checking in on your sensations,

What it's like to be in your body.

Checking in on your emotions.

And then noticing sounds.

So you'll be hearing my voice,

There may be other sounds around you.

There may be silence.

So whatever your experience of sound is in this moment,

Just notice that.

Notice what it's like to hear those sounds.

And let them pass you by,

Don't get caught up in them.

Just know that they're there.

And again checking in on yourself,

Noticing your thoughts,

Sensations and emotions.

And also letting them just do their thing in your awareness but not the centre of your focus.

And now sensing into your body,

Feeling what it's like to be you in your body at this moment.

Feeling those places where your body interacts with the outside world.

Maybe the sensation of air on your skin,

The way you're seated.

And just allowing yourself to notice that with openness and curiosity.

But without getting caught up in any stories.

Looking in once again on your thoughts and emotions.

How are you,

How are you experiencing this moment?

And then give gratitude to yourself for taking this time to be really present with your experience.

And if you're sitting still and would like to move,

You might want to stretch or wiggle your fingers and toes.

If your eyes have been closed,

You might want to open them again.

Just being fully aware of where you are,

How you are in this moment.

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

Have a wonderful rest of your day.

Reviews

Keziah is the best!!!

Namaste 🙏🏽 thanks for this meditation