Welcome to Meditations with Marie.
I am so grateful you are here.
I'm going to share with you today some simple practical approaches to mindfulness,
Stillness,
Meditation to help manage our daily life's stresses and frustrations.
Let's start by finding a comfortable seated position and whatever that means for you,
Whether that be seated or lying down,
Allow the body to start to relax.
Becoming aware of your breath,
Starting to focus on the inhale and the exhale,
Maybe even counting with the inhale,
Counting to four,
Inhaling one,
Two,
Three,
Four,
Holding the breath just gently and then exhaling out to a count of six,
Six,
Five,
Four,
Three,
Two,
One.
Continue at the flow of your breath with the inhale and the exhale.
Gently close your eyes unless you would like to keep them.
Focus on something with a soft gaze.
Continue to bring the awareness to the breath.
Relaxing your muscles and allowing any tension just to melt away.
Imagine the body is breathing by itself as you relax into this stillness.
If some thoughts come across the mind,
Go back to the breath,
Go back to counting the breath,
Counting on the inhale,
Inhaling one,
Two,
Three,
Four,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Allow your awareness of the breath to come into the body,
Relaxing the body,
Relaxing the mind.
It's natural for our mind to want to wander.
Even those who are accomplished meditators have wandering minds from time to time.
Our brain is designed to process information,
So it's just doing its job.
Rather than seeing it as a challenge,
If the mind starts to wander,
Allow it to be an opportunity to strengthen your mindfulness.
Be loving and forgiving when the mind wanders,
And be curious and patient as you come back to focusing on the breath and focusing on the present moment.
I'm going to leave you in stillness now as you continue to focus on the breath,
Relaxing into stillness,
Releasing and letting go.
I will come back to you after the period of silence to bring you back to the present moment.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Let's release into the stillness.
Bringing the awareness back to the body,
Bringing the awareness of the sensation of what the body is touching.
Bring the awareness to your fingers and your toes.
By bringing the awareness of our breath in the present moment brings an awareness of settling into the stillness,
Mindfulness,
Meditation.
By staying in touch with your breath and connecting the breath to the body,
It helps us to remain present.
There are no problems to solve and there's nothing special we need except the constant awareness of our breath to stay grounded in the present moment.
Continue to train your mind daily to connect with the breath,
To come still and settle into the stillness and the present moment.
Thank you for your dedication today.
I look forward to next time.
