Hello everyone,
Today's meditation will be a spot meditation and more specifically a coffee or tea meditation.
So a spot meditation really is a meditation that typically lasts for a couple of minutes and it can be done anytime and anywhere and it's often used as a way to introduce mindfulness or a mindful moment into your day.
So today's practice,
Coffee meditation,
Is a really lovely way of introducing mindfulness into your day and into your routine that you may already have.
So what I invite you to do is pause the recording,
Get yourself a coffee,
Get yourself a tea or a hot drink or cold drink of your choosing and then we'll go through a little mindfulness and just kind of slowing down and paying attention to this beverage that we're about to have.
So I invite you to find a comfortable seat and to place your drink in front of you and just take a moment,
Take a nice deep breath and just have a moment to focus on sort of sitting where you are.
I invite you now to pay attention to the cup,
What color is it?
How does it look?
You may have some memories associated with this cup,
It may be a takeaway coffee cup.
Just take a moment now to pay attention to the cup.
I now invite you to put your hands around the cup and we're going to focus on the temperature.
Is this a hot beverage?
Is this a cold beverage?
How does it feel around your hands?
Just take a moment now to focus on the temperature of that cup.
You're just going to take another moment now to take another breath.
So breathe in,
Pause at the top and breathe out.
Next we're going to focus on the sense of smell.
So I invite you now to take your coffee or your tea and just bring it up slowly to your nose and take a small smell and just really pick apart what you can focus in on.
Is this a coffee or a tea that you often have?
Are there any flavors that you're picking up?
Just really focus in on what can you smell.
There might be some emotions or some thoughts coming up and that's okay.
We just sort of let them come in and let them float away and refocus to the smell of our drink in front of us.
Now we're just going to take a small sip of this beverage and just really focus in on what you can taste.
How does the beverage feel in your mouth?
How hot,
How cold is it?
Does it taste like your usual coffee?
Perhaps it's not as good as ones you've had before.
Perhaps it's the best coffee you've ever had.
Just let all those thoughts focus on how this beautiful beverage tastes and just take a few moments to kind of sit with that.
And lastly,
We're going to focus on sounds.
So you're welcome to keep drinking your beverage as much or as little as you like,
But just taking a couple of moments to focus on the sounds around you.
These sounds might be in your internal world,
So things that are very close to you.
There might be someone else talking next to you.
It might be the sounds of your breath.
It might be the sounds of your coffee when you're drinking it.
And then you might also notice some sounds that are a bit further away.
Is there traffic in the distance?
Is there nature?
Is there wind,
Breeze?
Just take a couple of moments now to sit with your coffee and just purely focus on what sounds you can hear.
A really nice way to think about meditation and mindfulness is that we can focus on something,
We can lose focus,
And then we can refocus.
So this is a really nice way to allow ourself that time and space to have thoughts,
Have emotions.
Everyone's going to have them,
And that's totally normal.
And so we allow ourselves to focus on the meditation or the mindfulness.
You might lose focus and have a thought and run with that for a little bit,
And then we can just easily bring it back and refocus on something.
And that could be the sounds around you.
It could be the coffee,
The smell.
It could be a breath.
So just allow yourself now a couple more minutes to focus on your coffee.
You may like to think about the sounds,
The smell.
You now can choose a sense that you would like to focus on,
Or it could be all of them at once,
And just really slow down and enjoy this tea or coffee for a couple more minutes.
So to conclude this meditation,
I now just invite you to join me for three breaths,
Where we're going to breathe in for four,
Hold for four,
And breathe out for four.
And this just is a nice way to conclude the meditation so you can continue on your day and enjoy the rest of your coffee or tea.
So take a deep breath in through your nose for four.
One,
Two,
Three,
Four.
Just hold for four.
Three,
Two,
One,
And breathe out through your mouth for four.
One,
Two,
Three,
Four.
And again,
Breathe in.
Hold.
And breathe out.
And do the last one in your own time.
That brings us to the end of our meditation.
If your eyes were closed at any point,
You may like to flutter them open.
Wiggle your toes,
Wiggle your fingers,
Do a little stretch.
You may like to notice as well how you feel in your body,
How you feel overall.
Perhaps you feel a little bit more relaxed.
You might have enjoyed slowing down for a little bit and enjoying focusing on your coffee.
Perhaps not.
Just allow yourself to notice anything that's sort of come up for you and enjoy the rest of your day.
