Hello and welcome to day 3 of the Mindfulness Meditation training.
Practicing mindfulness meditation is one of the ways to cultivate a state of mindfulness.
During mindfulness meditation you train your attention and awareness.
Practicing mindfulness supports developing effective emotion regulation strategies,
Calmness,
Concentration,
Focus and it also reduces stress.
These are only some of the benefits of practicing mindfulness which you are likely to experience if you continue engaging in mindfulness meditation or other mindfulness practices.
To prepare for today's meditation find a quiet space and make yourself comfortable.
Whether you sit on a chair or on the floor make sure that you are comfortable and that you can stay in this position for the next 10 minutes.
Keep your back straight and open your chest by slightly pulling your shoulders to the back.
If you sit on a chair make sure that your feet are flat on the ground and if you sit on the floor you may want to sit on a cushion.
You can put your hands on your knees,
Your lap or hold them gently one in the other and rest them in front of you,
Choose a position that feels comfortable and natural.
When you are ready begin the exercise with your eyes open,
Not staring at one particular point but gazing ahead of you.
Be aware of the space around you,
Maintain a soft gaze or focus.
Take a few deep breaths,
Inhale through your nose and exhale through your mouth.
Allow for your breath to ground you in the present moment.
With the next out breath close your eyes and allow your breath to return to its natural rhythm.
Breathe in and out through the nose.
Acknowledge your presence in this moment,
Feel the weight of your body on the chair or the cushion,
Notice the contact points with the floor beneath you.
Open yourself to notice different sensations that pass through your body.
And now bring your attention to your nostrils.
Observe how you inhale cool air and how you exhale air warmed up inside of your body.
In and out.
Stay focused on your breath felt in your nostrils.
If at any point your mind wanders or your attention drifts elsewhere,
With a gentle smile return to your breath.
And now start counting your breaths.
One as you breathe in,
Two as you breathe out.
Continue counting up to ten and then start again from one.
.
.
.
If your mind wanders,
If you lose count or find yourself counting beyond ten,
Acknowledge it,
Bring your attention back to your nostrils and restart counting from one.
In and out.
Stay with your breath,
Feel it in your nostrils.
Now,
Stop counting and let go focusing on your breath.
Slowly,
Bring your attention back to your body and reconnect with it.
Become more aware of contact of the body with the chair or the floor beneath you.
Notice how your thighs or the soles of your feet feel when touching the floor.
Become aware of your hands and arms and their weight on your lap.
These sounds which are around you,
Those close by and those farther away.
Feel yourself present in this moment and in the place where you are.
When you are ready,
Take a deep breath,
Lean forward and stretch.
Take time to move your joints and muscles and when you are ready,
Open your eyes and sit up.
Say thank you to yourself for taking these steps in practicing mindfulness meditation.
