Hello,
Welcome to the mindfulness meditation.
This time gives us space in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind.
And we should approach this experience with warmth and kindness to ourselves and to others.
The essential attitude of a meditator is curiosity.
Before we begin,
Be curious about the position that you've chosen,
Whether you're sitting up or lying down.
Be curious about how your body feels,
What's happening,
What are the sensations that you feel.
Meditation gives us an opportunity to look at what our minds do when we are paying specific attention to them.
And what the mind often does is wander off.
It's helpful to integrate an attitude of playfulness into your practice.
Meditation doesn't have to be rigid or strict.
It can be spontaneous and flexible.
And so your mind wanders.
And that's okay.
See the thought,
Hear it,
Notice what the thought is,
And spend a moment with it.
If it's an important thought,
Note that you want it to come back to you.
You could say in your mind,
That's an important thought,
I want to remember it.
And if it's irrelevant,
Something that you don't need to remember,
Let it go and very gently bring your attention back to your breath.
Breathing in and breathing out,
Just being curious.
Gentleness is important here.
Because what we practice and repeat over time becomes a habit.
So consider this.
What would the days,
Weeks and months ahead be like if you could be more gentle with yourself?
What would be different?
When we are mindful,
We reduce stress,
Enhance our performances,
Gain insight and awareness through just observing our own mind.
We increase our attention to others well being as well.
Allow yourself to set your intentions for the day.
And visualize on how you would like today to go.
Notice if your visualization took you to a to do list.
Or if you were able to tap into how you would like to feel for the day.
What emotions would you like to be present?
And then gently letting go of those thoughts,
Those intentions.
As you bring your awareness back to your breath,
Taking a full breath in for 1-2-3.
And then exhaling for 4-3-2-1.
Allowing your mind now to wander off to what you are most grateful for.
Let the awareness expand to the environment around you noticing the temperature of the room.
Gently lifting your gaze or opening your eyes if they were closed.
Take a moment to notice any sounds around you.
Noticing how your body feels right now.
Maybe taking a deepest breath in.
And then exhaling with a sigh.
Cleansing and letting it all go.
Picking up any of those important thoughts that you want it to take with you.
Noticing your emotions in this moment.
And then moving forward with the rest of your day.
Having awareness,
Curiosity,
And compassion for yourself and for others.
Thank you for taking the time to be here with me today.
I appreciate you.
Namaste.
