Start by sitting on the floor or in a chair.
Gently close your eyes.
Finding a posture that feels comfortable and upright,
But also relaxed.
Allowing the body to breathe naturally and comfortably.
Ah.
Letting the belly be loose and soft.
Releasing any tension in the belly.
Whenever we take time to be still,
We nourish ourselves.
We create an inner refuge by turning our awareness within so we can bring more attention,
More kindness,
More openness,
More mindfulness to everything that we do the rest of the day.
We don't meditate to become wonderful meditators.
We meditate to be more fully present in our lives,
To be able to make contact with the vibrancy available in every moment.
We can be mindful of our inner experiences.
Mindful of the breath.
Mindful of sensations in the body.
Mindful of feelings and mindful of thoughts or whatever else arises in our field of awareness.
So settling in with a few deep breaths as you continue turning your attention inward.
Remembering to use that out breath as an opportunity for letting go and relaxing.
Relaxing.
Picture yourself inhaling calm,
Peaceful energy,
Exhaling and releasing any stress or tension.
Inhaling calm.
Exhaling tension.
It can be helpful to imagine inhaling a nourishing,
Calming color.
Inhaling,
Letting it swirl around within you and then exhaling,
Releasing,
Letting go.
Inhaling calm.
Exhaling tension.
Inhaling calm,
Peaceful energy.
Exhaling and letting go.
Just letting the breath find its own natural rhythm as being aware of the movement of the breath as it rises and falls.
Sometimes the breath is long.
Sometimes it's short or smooth or choppy.
Whatever you notice as you're mindful of the breath,
Just let it be.
Without judging,
Without commenting or wishing it were different,
This is how the breath is right now.
Being open to this moment of feeling the breath and imagining you can feel the breath from the inside out.
Just keeping your focus on the sensations of breathing.
Keeping your focus on the sensations of breathing.
Whenever you become aware that the mind is wandering,
Come back to the breath.
Use the breath to let go of distraction,
Impatience or boredom,
Whatever else you notice.
Just noticing the breath.
As we come to the end of this mindfulness moment,
Allow each breath to be an opportunity to let go and exhale fully.
Keep this attitude with you throughout your day this opportunity to be present with each breath.
You can bring this mindfulness to any activity.
Anytime you remember,
Ground yourself in the moment through the breath and bring a gentle smile to your face.
You can wiggle the fingers and toes,
Bring some gentle movement back into the body.
Notice the sounds in the room.
And when you're ready,
You can gently open your eyes.
Thanks for practicing with me today.
I'll see you again soon.
