Hello and welcome.
This will be a short meditation practice to help you explore Beginner's Mind,
A gentle mindfulness attitude that invites curiosity,
Openness and seeing things as if for the very first time.
There's nothing you need to achieve here,
Just a few minutes to slow down,
To land in your body and to meet this moment with a little more softness and curiosity.
When you're ready,
Let's begin.
Take a moment to get comfortable.
You can sit or lie down,
Whatever helps your body feel at ease.
Let your hands rest loosely and when you're ready Gently closing your eyes.
Take a slow,
Steady breath in through your nose.
And exhale softly through your mouth.
Let's do that again,
A long inhale.
And full exhale.
Allow your shoulders to drop a little.
Let the muscles around your eyes soften.
Perhaps feel the weight of your body supported by the chair or the floor beneath you.
Nothing to fix.
Nowhere to go or be.
Simply this moment.
Bringing your attention to your breath,
Not trying to change it,
Simply noticing the rise and fall of your chest or belly.
Cool air coming in through your nostrils and the warm air leaving.
If your mind is busy,
That's completely okay.
Simply notice what's there,
Thoughts,
Sounds,
Sensations.
Allowing them to be part of the landscape.
There's no right way to feel.
You're simply observing.
Now with each breath.
Provide a sense of curiosity.
As if this is the first breath you've ever taken.
Beginner's Mind is about seeing the ordinary with fresh eyes,
Remembering that this moment right here has never happened before.
Noticing the air against your skin the sounds in the background.
The rhythm of your breath.
Each one slightly different to the last.
Imagine experiencing this moment for the very first time.
What can you notice that you might usually rush past?
Maybe it's the weight of your body settling.
The temperature of the room.
The subtle movement of your breathing.
This quiet reminder that you are actually alive.
If your mind drifts,
As it will.
Simply returning to noticing.
Each return is its own fresh beginning.
And see if you can hold a gentle sense of wonder.
Like noticing sunlight through a window or the way air feels as it moves across your skin.
Every sound,
Every breath,
Every sensation.
Meeting it as if you've never known it before.
You don't need to understand it,
Simply experience it.
Now taking a deeper breath in.
And exhaling slowly.
Bringing awareness back to your body,
To your fingers and your toes and the surface beneath you.
Becoming aware of the space around you.
The light,
The sounds,
The temperature and when you read in in your own time.
Gently opening your eyes.
This is a short meditation to remind you to carry this sense of curiosity into whatever comes next.
Remembering that each moment is brand new.
And you get to meet it.
With Beginner's Mind.
