Thank you for joining me to allow your mind chatter to rest.
Evidence indicates mindfulness meditation practice is associated with enhancing the immune system,
Relieving anxiety,
Decreasing blood pressure and risk of heart disease,
And helping to train the mind to focus attention.
After you listen a few times,
You may be able to mentally bring yourself through the practice on your own.
There is a side effect that if you are lying down,
You may accidentally fall asleep before we finish.
No worries,
I won't be offended.
To begin,
Find a comfortable position either seated or lying down.
Prepare to welcome all of your experience as it is.
You may keep your eyes open or close them as you wish.
And let's start by bringing awareness and attention into our right big toe.
See if we notice any sensations there in our right big toe.
Let's shift our attention over into our left big toe.
See if we notice any sensations there.
And let's shift our attention over into our right ankle.
See if we notice any sensations in our right ankle.
It's okay if we don't feel anything,
That's fine as well.
Whatever is present is just fine.
Let's shift our attention over into our left ankle.
See if we notice any sensations there.
And let's come up into our right knee.
Notice what sensations may be there in our right knee.
It could be pain or there could be no sensation or something neutral.
Whatever it is,
Just notice what it is.
And let's shift our attention over into our left knee.
And notice any sensations there in our left knee.
And then let's bring our attention up into our right hip.
See if we notice any sensations there in our right hip.
Anything at all.
Even the sensation of contact with the surface that we are resting on.
Let's shift our attention over into our left hip and see if we notice any sensations there.
Let's come into our right hand and to the fingers of our right hand and see if we notice any sensation there in the fingers of our right hand.
Maybe heat or cold or tingling.
Any numbness,
Aliveness,
Presence.
What do we notice?
Let's check in with the fingers of our left hand.
What can we notice about the fingers of our left hand?
And let's check in with our right wrist.
See if we notice any sensations there in our right wrist.
And then shift attention over into our left wrist and see if we notice any sensations there.
And let's come up into our right elbow and see if we notice any sensations there in our right elbow.
And then shift attention over into our left elbow and see if we notice any sensations there.
And then let's come up into our right shoulder.
See if we notice any sensations in our right shoulder.
Such a big area.
Are we perhaps holding our shoulder up in the air or are we releasing it to relax downward?
Let's shift over into our left shoulder and see if we notice any sensations there.
Perhaps we're keeping our left shoulder up or releasing it down.
And let's come up into the back of our neck,
Just the skin right along the back edge of our neck and see if we notice any sensations there on the skin on the very back of our neck.
And let's move our attention around into the very front of our neck.
In along the front of our neck and see if we notice any sensations there in the front of our neck.
Anything at all or nothing.
Whatever is there is fine.
It's okay to let whatever is there just be.
And then begin to turn your attention to your breathing.
Start noticing the air as it comes in and out of your body.
Start to notice what the air does as it makes contact with your body.
Notice if there's any cool sensation as the air comes across your lips or through your nostrils.
Does that cool sensation make it down into your throat or perhaps even your lungs?
And as you exhale,
Notice if there's any warmth through your nostrils or past your lips.
Just notice those temperature differences as the air comes in and goes out.
And let's bring our attention up into our forehead,
Right in the center of our forehead.
Notice if there are any sensations there in the center of our forehead.
And let's bring our attention right up into the very top of our head,
Right in the crown of our head.
See if we notice any sensations there.
Just notice what's present.
Anything is fine.
If you're ready to come back and join your day again,
You can start bringing your awareness and attention to any sounds,
Anything around your environment,
The rest of your body.
If your eyes are closed,
When you're ready,
You may slowly open them.
And be ready to rejoin the world just as it is right now.
Thank you for joining me.
