Hello and welcome to your 30-minute mindfulness meditation practice.
Let's get started.
Begin by finding your seat and closing the eyes down.
Checking in,
Making sure your shoulders are relaxed and open.
Your spine is nice and long.
Start to bring your awareness.
To your breath.
Notice the length of your inhale.
Length of your exhale.
Maybe notice if Your breath feels short and shallow.
And tight.
Or maybe it feels.
.
.
Long.
And relax.
No need to label.
Or judge the breath,
Just noticing.
How it is.
Maybe noticing.
The quality of the air in your breath.
So the cool air.
Flowing in through the nostrils.
And warm air flowing out.
Maybe noticing the sensation of the breath.
On the tips of each of your nostrils.
The left nostril and the right with each inhale.
And with each exhale.
Notice the breath moving.
Across the upper lip.
With each breath in and breath out.
No need to modify the breath.
No need to label it.
Just letting it be as it is.
Imagining the breath flowing in through the nostrils.
Up and over.
The count of your head.
Down your spine all the way to your sitting bones.
And then back out the way it came in.
Noticing the slight rise and fall of the chest and the belly.
With each breath.
Allowing your breath to be.
The most interesting thing.
In your world right now.
If you find that the mind starts to wander away from the breath.
That is okay.
There's no need to judge or label.
Or get frustrated,
That is what the mind is meant to do.
Simply just.
Ring.
Your awareness back.
It doesn't matter how many times this happens.
Throughout your meditation practice.
There will be times when it comes with ease.
There will be times when it is difficult.
Just do your best not to judge the mind.
And just pull your focus back to the breath.
Noticing.
The sensation of air in and out through the nostrils.
You you Keeping that focus on the breath.
I'm like that.
Whatever comes to the mind.
During your meditation practice.
We'll still be there.
When you're finished.
Just focus on your inhale.
And your exhale.
When thoughts Come into the mind and bring your attention away from the breath.
Think of these thoughts like clouds.
And allow them to just keep passing by.
There's no need to grasp for them or hold on to them.
In fact.
You can't hold on to them.
All you can do is.
Acknowledge.
And like.
And let them keep passing.
Each time a thought passes.
Gently bringing your awareness back to the breath.
You you you you Now start to move your awareness.
Yeah.
To your heart center.
This is the area inside of your body,
Right in the center of your chest.
Heal this area.
Is it warm?
Is it tight?
Is it open?
Knowing that it may feel different every single time you meditate.
And that is okay.
It's most important to be where you're at.
Right now.
Without judging.
Without naming.
Just having awareness.
Now start to imagine that there is a light.
At your heart center,
Right there in the middle of your chest.
What is the.
Color of this light.
What is the shape of this light?
What are the qualities?
Of this light.
Is it small?
Is it large?
Is it bright?
Is it dim?
Does it sparkle?
And keeping your awareness on this light in your heart center.
Imagine that each time you inhale,
This light expands just a little bit.
Allow this light to expand in all directions at the same time.
With every breath in.
Each inhale continuing to expand that light.
Maybe the light is getting brighter.
Maybe it's changing.
Just notice.
Now bring your awareness to your exhale.
Into your arms.
Your hands and your fingertips and then your legs and your feet.
And envision it.
Of black smoke accumulating.
Inside of your body.
That's gathering up all the negativity.
All of your worries.
Your fears.
Your feelings.
Don't serve you.
And this black smoke is accumulating.
In your arms and in your legs.
Pulling it from everywhere else in your body.
From your head,
From your center.
And then on each exhale.
Envision that this black smoke is leaving your body through your fingertips.
Rear feet.
And evaporating as soon as it leaves your body.
So with each exhale.
Pushing and releasing all of this black smoke.
And then watching it disappear.
Each breath continuing to gather more of that negativity.
In each exhale,
Releasing that smoke.
With each breath in,
That light is still expanding from your heart center in all directions.
And the light now starts to push.
Of black smoke.
Out of your body starting at the shoulders and the hips.
Moving its way down the arms and the legs.
With each breath in that light continues to get bigger.
And with each breath out,
That smoke.
Presses out of the body.
And away into the air.
Working with this for a few more minutes.
Inhaling to allow that light to expand and push.
Exhaling to allow all of that black smoke.
To release.
With your next few exhales.
Making sure that all of that black smoke that has been gathered up is.
.
.
Pushed out and released.
So that there's none left.
With your inhales,
Continue to allow that light to expand.
Envisioning this light now expanding beyond your physical body.
Shining out through the crown of your head.
Down below through the earth beneath you.
And out on every side.
With each breath in,
This light continues to grow.
It starts to fill the room or space that you're in.
The building or area that you're in.
Your town or city.
Filled with this light.
Your state.
Your country.
It's light.
With each inhale continues to touch.
Everything in your surroundings,
Maybe two.
The country.
The world.
All the way.
Out into the universe.
With each breath in,
This light continues to radiate.
Infinitely.
Stay in this awareness of the light.
And start to take your awareness back in.
Putting the light.
Remain but coming back to your physical body here.
Noticing sensation.
Um.
.
.
Your head.
Your shoulders,
Your arms.
And.
Your core,
Your hips,
Your legs,
And down to your toes.
And then bringing your awareness back to your breath.
Blowing in through the nose and out through the nose.
Taking a moment here to seal in.
The practice that you've just done.
And carry it with you.
Throughout your day.
You can slowly start to open the eyes,
Look around the room,
Take in your surroundings.
Thank yourself for your practice and I thank you for joining me.
Namaste.
