Welcome to today's mindfulness meditation practice.
When you are ready,
Start by sitting with your spine straight,
Making sure you are comfortable and able to relax into the pose in which you chose to sit.
Allow the front of your body to open,
Receiving the fullness of the movement of your breath.
And take a deep breath now,
Feeling the connection to your body and the breath as it opens and expands within you.
And once you find this connection,
This spot,
Allow yourself to become still.
The only thing moving in you is the air moving in and out of your nose as you breathe.
Slowly let your attention turn inwards and continue breathing through your nose if possible.
With each passing breath,
Notice what is happening in your experience of this moment.
Allow yourself to be present and simply observe,
Connected to this experience through your breath.
Continue breathing and shift your awareness to now notice the sounds around you.
So whether this is in the room that you're in,
Through the window,
What sounds are happening around you.
Now gently shift your attention to observe the sensations of your chair or the cushion you're sitting on.
To observe the sensations of your chair or the cushion you're sitting on or the surface that your body is resting on.
Now shift your awareness to notice any smells.
Pay attention to the quality of air around you.
How does it feel?
What are its qualities?
Continue breathing and gently begin to notice if you feel a particular mood today and see how that mood manifests within your body.
How does it feel?
How does it impact your body and your energy?
Now allow your awareness to go even deeper within and begin to pay attention to your emotions and the energy that might be flowing within you.
How do you feel?
What is your energy like?
What emotions are asking for you to be mindful of them?
Now bring your attention to your physical body.
Notice how it feels.
Scan yourself from head to toe.
Are there any areas of your body that feel extra heavy or in pain?
Or tight?
Or on the other hand,
Where do you feel lightness and ease?
Now allow yourself to turn your attention to the sensations of your breath once again.
Observing the rising and the falling movement as your body breathes automatically.
You don't have to do anything but notice this rising and falling movement.
If at any point throughout this meditation you are distracted by your thoughts,
Sounds,
Or sensations,
It's perfectly normal and okay.
When you notice this happening,
Simply bring your awareness back to your breath.
Back to the sensation of air coming in and out of your nostrils,
Your lungs,
Creating movement in your chest and stomach.
Follow your breath from the beginning of your inhale to the very end of your exhale.
And now while you continue observing your breath,
Allow it to extend and elongate.
Allow your breath to slow and imagine it flowing in a pattern of a slow gentle wave washing up on a beach,
Each breath becoming longer and fuller.
When we tune into our breath in this way,
We dive into the depths of our inner self,
Watching and observing our experiences,
Emotions,
Body sensations,
All from a place of calm,
Serenity,
And gentle mindfulness.
Simply by observing your breath,
Allow it to ground you into this present mindful moment.
If you get distracted by anything that is happening within or around you,
Smile.
That is part of the practice.
And gently allow your awareness to return back to your breath.
Beautiful.
Now continue breathing as you slowly begin to shift your awareness as you return and come back.
Come back to your body,
To the room you are in,
To the space you occupy,
To your waking mind until you are fully present,
And ready to open your eyes.
Thank you for practicing this mindfulness meditation with me.
I am Vanessa from Alchemy of Words,
And it has been an honor to have been your guide today.
Until next time,
Namaste.
