Today we will be doing a mindfulness meditation.
You can begin by taking a position that is both relaxing and alert.
And now just beginning with a few deep breaths.
Breathing in through the nose and exhaling out your mouth.
Two more of these deep breaths.
Last one being the deepest breath you've taken all day.
When you're ready you can just begin to breathe normally,
Allowing your body to breathe you.
And in a moment you can begin to turn your awareness to the sensations inside your body.
Beginning of your breath,
And then just letting go of your body.
And then just letting go of your mind.
And then just letting go of your body.
And then just letting go of your mind.
And then just letting go of your body.
And then just letting go of your mind.
And then just letting go of your body.
And then just letting go of your mind.
And then just letting go of your mind.
And then just letting go of your mind.
And then just letting go of your mind.
Beginning at the top of the head,
Scanning downward,
Noticing whatever sensation is there.
Not attaching too much to it.
Not attaching too much to it.
You might just note feelings,
Sensations of pressure,
Sensations of pressure,
Openness,
Warmth or coolness.
Continuing to move downward until you've scanned your whole body.
Until you've scanned your whole body.
If your mind wanders,
That's okay.
If your mind wanders,
That's okay.
That's what minds do.
They wander.
Just bring your awareness back.
Firmly but gently.
Firmly but gently.
And for a moment you can just get a sense of how your body is in this moment.
And of how it feels to be you in this moment as well.
And of how it feels to be you in this moment as well.
Maybe those things are reflections of each other.
But this time you're taking is in the service of your own well-being.
In the service of your own well-being.
A sense of freedom.
Buy yourself a moment to appreciate that you're taking this time to turn your awareness to your breath.
Noticing the natural rise of the inhale.
Noticing the natural rise of the inhale.
And the softening of your body as you exhale.
The ocean waves coming and going.
Only just noticing where the breath catches your attention.
And focusing on that point.
And focusing on that point.
As you follow the breath.
There is nothing else to do.
There is nowhere else to be.
There is nowhere else to be.
Allow yourself to continue following the breath.
You may begin to sense You may begin to sense another part of yourself.
A deeper part of yourself.
Allowing yourself to experience that for whatever it is.
You can allow yourself to savor any positive experience you're having.
Unto tightly.
You can begin to bring awareness back to the room.
Back to the feeling of your body on the floor or in the chair.
Noticing sounds.
Maybe even smells or tastes.
As you're able,
Carrying the sensation and state of mind from this meditation.
In your transition.
Back to normal life.
