Blissmas: 12 Minute Meditation

This twelve-minute meditation will establish the practice, then use minimal verbal guidance to encourage present focused awareness. The 12 Days of Blissmas Meditation series can be used to build your meditation practice from 1 to 12 minutes. Focusing on mindfulness practices to grow meditative confidence and resilience. (no religious or specifically seasonal content).

Transcript

Establishing yourself for your meditation practice.

Coming into a position where you can be both relaxed and alert,

This practice will offer minimal verbal guidance to allow you to practice your meditation using your own mindfulness tools.

As you settle here,

You notice the sensations in your body without judgment or critique.

You start to bring awareness to your breath,

Establishing that as your anchor,

Your focus for your practice.

As you're tuned in to the sensation of your breath,

You can allow your breath to help invigorate your practice.

Aware or emphasizing your inhales,

If you notice yourself settling to thoughts of the past or releasing the lift in your posture,

Or you may bring your emphasis to your exhales,

If you notice anxieties or tension building in your body,

Bring your focus,

Your attention to your exhales,

Each exhale followed by an inhale,

Each inhale offered into an exhale.

As you're aware of your breath,

You may allow it or notice it becoming softer or shallow,

And you can allow that to happen.

When your mind wanders,

Simply bring it back,

Holding that soft focus of your breath.

You you you you When your mind wanders,

Come back to the breath,

Noticing exactly where it is,

The top or bottom,

Mid inhale or exhale.

Bring your focus right back there and follow,

Join it again.

You you you you you of practice being here now you you you each breath an opportunity to recommit you you you you continuing to notice sensations in your body the pace of your breath and as you prepare to bring your practice to a close releasing any visualization feeling in to the sensation and offering gratitude to yourself for taking the time to practice and for all along the path as you're ready you release and return you