A helpful way of practicing mindfulness is by noticing whatever draws your attention and allowing yourself to be objectively aware of what holds your attention,
Yet detached and at peace with whatever you observe,
Not just in your mind,
But using all your senses.
So during this technique,
We are going to relax into the present moment,
And I'll be inviting you to just notice whatever might be catching your attention.
It could be a humming of a refrigerator or a heater,
A fan,
A sound outside,
Or it could be even a dog barking.
Whatever it is,
When we just allow ourselves to notice what we are hearing and maybe feeling distracted by,
And we allow ourselves to breathe and just be with it and allow it detached from analyzing it or judging it,
It gives us something to focus our attention on and to hold our attention on.
And in doing so,
It diffuses everything else that may be going on in our mind and our body.
For when we focus on one thing,
It eases the tension and the power of distractions for the more we train our body,
Mind,
And soul to tune into just one thing.
It builds up a strength and momentum to find our calm as we practice this and move forward,
Choosing something to breathe with and be with as we ground and center.
So let's begin by just getting comfortable You may be seated in a chair or if you'd like to lay down,
Feel free to do so.
And I invite you to close your eyes and we'll take a big deep breath in and exhale and exhale and another dig and another big deep breath in and let it out and one more nice big deep breath in and out and with each breath you are becoming more calm more relaxed as you feel the space that you occupy the ground below you the air surrounding you to the left and to the right above and below this moment is all yours and breathe and begin to feel your body in the moment by scanning and checking in with yourself at the tips of your toes scanning up through your legs into your pelvis and your core up through the center of your body relaxing your stomach your back your chest and your shoulders down through your arms hands and fingers and if you feel anything or notice anything any sensations just allow them and be objectively aware of them you can release them into the atmosphere you can always come back to them later when you're finished with this meditation but for now we're becoming more mindfully aware of our body in this moment as we scan up through our neck our face up to the top of our head and up and beyond our head recognizing our centeredness and our placement physically and energetically in the present moment and if you notice anything that is catching your attention whether it's a sound or a feeling maybe it's simply this meditation or the sound of my voice whatever it is just notice it for it's not there to distract you it's an opportunity to give you something to put your attention on merely with your attention alone and your breath letting go of the need to think about it or analyze it you can just hear it and feel it allow all your senses to tune in with mindful awareness as you objectively observe and feel it with mindful awareness as you objectively observe yet detached as your inhale and exhale and exhale brings you into a deeper energy of feeling so calm and so peaceful as you release feelings thoughts and sensations that you'd like to release and if there's anything you feel guided to put your attention on that's okay the idea here is to peacefully be aware and to breathe through it to release what no longer serves you and to allow allowing yourself to experience your attention and your fluid focus that's gentle and instinctual soothing the analytical mind letting go of discomfort each breath bringing you full of energy each breath bringing you further into the present moment your awareness becomes deeper and clearer as you tune into an inner peaceful serenity that fills you up and calms you down for your attention and your awareness your attention and your awareness is a gift often we lose sight of where we're putting our attention and awareness we may feel weighed down by it but through this breath work and mindful awareness we are calmly redirecting our attention in a way and an energy that brings us back into a full embodiment of inner peace that we cultivate and we share and breathe And if anything pops up or begins to distract you,
You can let it go,
Allowing it as you come back to your breath,
Feeling centered and mindfully present through your awareness and the space that you occupy that's all your own.
And for now,
You can gently let go whatever you've been holding your attention,
You can release it as you bring your focus and attention deeper into your breath with a nice big inhale and exhale and another inhale and exhale.
And one more big beautiful calming inhale and out.
For you have found your calm,
You are balanced and present,
And when you're ready,
You can open your eyes and come back to your space.
