Welcome to this mindfulness meditation.
Please get very comfortable,
Either lying down or in the seated position.
We will become very still today,
Which will increase our mindfulness.
Allow for your breath to begin to become slow and rhythmic.
Let your eyes close shut and notice the rise and fall of your chest and belly as you breathe.
Focus on only the feeling of the breath moving the body.
Take a deep breath in,
Focusing on your heart,
Feeling your love expand in the heart area as you breathe.
Keep your focus on the breath.
Your love is expanding because you are focusing on it.
Stay with the breath.
Feel how it moves so effortlessly in and out of your body.
Can you notice in your body if you feel any tension or stress anywhere?
Imagine you can breathe into these areas,
Which aids in relaxation,
Feeling how your breath moves the body.
Stay with the breath.
Be mindful of breathing.
And when your mind wanders away,
This is okay.
It happens to everyone.
Simply guide your awareness back to the breath.
Each breath is followed by another.
An endless rhythm of soothing,
Fresh oxygen coming into your body and carbon dioxide exiting your body.
Notice how your body is so still,
Relaxed.
And when a thought comes in your mind,
Notice it,
Acknowledge it,
And let it drift away,
Bringing your focus back on the breath.
Breathing in and breathing out,
Enjoying this moment of pure meditation.
Become mindful of how you feel right now.
Notice areas of comfort in your body.
Where do you feel relaxed the most in your body?
Is it your arms,
Your leg,
Your back,
Or your head and face?
Allow the comfort of these areas to expand to other areas of your body that need a little more peace and relaxation.
You are doing so well.
Take a deeper breath in through your nose this time,
And focus on how the air feels as it enters your nostrils.
Relaxing on the in-breath only as you inhale through the nose and how the cool air feels as it passes through your nostrils.
Your mind may drift away,
And as soon as you notice it does,
Bring it back to focusing on your nose for a few moments longer.
And if you hear the chatter of self-talk,
Just notice what you are saying to yourself and why you are saying it.
Then return your attention to breathing.
This is mindfulness.
Mindfulness is watching where your awareness is being held,
Noticing what you are thinking about and concentrating on.
See if you can draw your attention to the shoulders and imagine the weight of any stress or tension,
Any worries or concerns are melting off of your shoulders and they are dropping down soft and heavy away from the neck.
Feel your shoulders relaxing.
You have come to this great moment of stillness.
Let's have our mindfulness session.
Focus around a goal,
Something we really want to achieve.
It can be something small and simple or something grand and long-term.
Just ponder for a few minutes on some goals.
Imagine that you have already achieved this goal.
How would you feel?
Allow for your body to move into a state of achievement.
Allow for yourself to feel successful.
Very good.
You have achieved this success because this is the most important part,
Your imagination,
And how you are guiding it.
Man is what he thinks about all day long.
So what do you think about most?
Let's take three more deep and powerful breaths in through the nose.
Exhale out of your mouth.
Breathe in deeply.
And exhale fully.
One more breath,
Fully in and fully out.
And allow for your body and mind to come to a place of stillness once again.
Can you tune your awareness to how you feel right now?
In your body as well as in your mind?
From this point forward,
You have a heightened awareness of your self-talk.
You are mindful of the things you think about because you know that they are creating your reality.
You have a deeper understanding of the meaning of mindfulness and how to practice it at any moment in your day.
All you need to do is focus on your breath,
Becoming mindful of the present moment.
As your meditation comes to an end,
Gently open your eyes and stretch the body in any way you wish,
Rolling the shoulders back and letting a smile come across your face.
Bring your hands together in the prayer position if you'd like and have a moment of gratitude for the beauty of this mindfulness meditation.
