Welcome.
For this Slow Guidance Mindfulness Meditation,
We will be using two anchors into the present moment,
Bringing awareness first into the body,
Then the breath,
Remembering that if our thoughts stray and we become distracted,
We return to the present moment through our bodies through breath.
So go ahead and find a comfortable seated posture for this meditation where you can feel into stillness for the next 20 minutes or so,
Allowing your body to be upright,
Open and aware.
Closing your eyes if that feels comfortable or lowering your gaze with a soft focus.
Calling your awareness back into your body now,
Maybe for the first time today.
Noticing your feet connecting to the ground or another surface.
Your tailbone holding you up,
Grounding you into your chair or cushion.
In your chest,
Your shoulders open upright.
Now we will stay connected to this anchor to our body for the next few moments,
Inviting you to be sitting like a mountain.
If your attention has strayed,
Bring your awareness back into your body now,
Sitting like a mountain rooted like a tree.
Inviting your awareness now to shift to the regular natural rhythm of your breath.
Breath flowing like waves.
And once again,
Returning your awareness to breath rising and falling like waves in the ocean washing away.
Breath flowing like waves.
And now you may begin to let your awareness expand through your whole being.
Noticing your seat once more.
As we begin to close this practice,
Feeling your feet on the ground or connecting with another surface.
Inviting movement into your body however feels right in this moment.
You can also place a hand on your heart before you transition out of this practice to thank yourself for participating in this longer meditation,
For cultivating present moment awareness.
And trusting that the benefits,
The fruits of this practice will ripple out positively into your life and into the lives of others around you.
When you're ready,
Go ahead and let your eyes gently butterfly open.
Connecting to the space around you.
