Welcome to this mindfulness meditation.
This brief guided meditation can be used to incorporate mindfulness into your day and as part of your stress reduction practices.
Make yourself as comfortable as possible in your chair,
On your bed,
Or on your mat.
Close your eyes or soften your gaze.
Take a deep breath in through your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
Let's repeat this two more times.
Take a deep breath in through your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
One more time.
Take a deep breath in through your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
Now take this opportunity to shift your focus to this present moment.
Notice any sensations in your body.
Pay attention to where you feel any tightness,
Discomfort,
Or pain,
And where you feel relaxed,
Comfortable,
And at ease as you continue to breathe naturally.
Notice your feet touching the floor or the bed,
Your body being supported by the floor,
The chair,
Or the bed,
And whatever other physical sensations you are experiencing in this moment.
Now notice your emotions.
Do you feel calm,
Restless,
Neutral,
Or another emotion altogether?
Check in with your feelings.
Be curious about what you are feeling without any judgment.
Now notice what's going on in your mind.
Does your mind feel focused or distracted?
Does it feel at peace or chaotic?
Just notice that awareness means that you are here right now in this present moment without any judgment and that is good enough.
Now take another deep breath in your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
We're going to repeat this two more times.
So take another deep breath in through your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
Last time take a deep breath in through your nose for a count of five.
Pause and slowly exhale through your mouth for a count of five.
Take a moment and when you are ready slowly open your eyes or refocus your gaze.
I hope that you have enjoyed this guided meditation and that you feel free to return to it whenever you need to do so.
Thank you so much for spending some time with me today and I wish you well in all you do.
