Blissmas: 7 Minute Meditation

This seven-minute meditation focuses on how breath awareness is a tool for cultivating an attentive awareness in posture and though. 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

Settling in to your space for your meditation practice,

Allowing yourself to be both relaxed and alert,

And taking just a body glance,

Aware of how you feel,

Aware of your physical body in the space,

Aware of your thoughts,

Your emotions,

And then inviting your focus to the awareness of your breath.

Your breath is like an anchor,

Drawing you back into the present moment,

As your mind invites you to thoughts of the past,

Things you could change,

Or pulls you to the future,

Plans to be made,

Actions to be done.

We use the breath to be here and now.

So as you notice your breath,

Noticing for yourself if there's an emphasis more on the exhales or the inhales,

If one comes with ease or strain.

And as we cultivate this anchor of breath,

We allow it to draw us here.

If we feel ourselves sinking towards things of the past,

Emphasize your inhale,

Maybe breathing in deeper,

Or you notice yourself trying to float towards the future,

Activate your exhale,

Anchoring yourself here and now.

As thoughts inevitably rise,

We recognize their existence,

And we can choose to release them,

And then returning to the anchor of your breath.

Again,

As your mind shifts,

Pulling forward,

Exhale back here.

If you sink,

Inhale yourself,

Attentive.

Thoughts of future or past aren't bad,

Simply outside of the practice of here and now.

Exhaling again,

Your body,

If you found yourself slouching,

Could you inhale to enliven,

Back alert?

If you sense yourself tensing,

Projected forward,

Could you exhale,

Inviting a sense of ease?

As you continue to stay aware of your breath in your practice,

It can guide you to be more present.

Again,

Change in posture isn't bad.

If we notice a need for rest,

We may choose to find that.

If we notice a need for movement,

Again,

Maybe we find that.

But first,

We notice the need and we return to the breath.

We might find that rest or movement may be better served later,

But we take on the opportunity of the challenge of being here now with each inhale and each exhale,

Staying just a few moments more.

Inhale to be here,

Exhaling right now.

Exhale to be here,

Exhaling right now.

Reviews

Very nice, thank you.