Practicing mindfulness allows us to tap into our self-awareness potential and it creates space in which we can choose to respond instead of react according to some of our conditioned responses.
So let's begin today's mindfulness meditation by finding a comfortable position.
You can sit in a position that is relaxing but also wakeful,
Keeping your back straight and your chest open.
And you can begin to softly close your eyes or soften your gaze and look at something neutral like a wall or the floor.
And let's take a couple of deep breaths here.
On the inhale try to stretch up your spine and find some alertness.
And on the exhale settle in and soften the body.
You can lengthen your breath by counting to 5 for each inhale and 5 for each exhale.
Softly begin to enter a state of being rather than doing.
Allow yourself to experience each moment as it arises,
Without any judgment and with each breath invite more openness and acceptance.
And connect with the present moment by observing your breath,
Letting it flow naturally now.
You're not trying to change anything about it,
You're not controlling anything.
Simply notice your breath.
Is it fast or slow?
Is it deep or is it shallow?
Maybe you can notice the sound of your breathing.
Try to notice where you feel your breath the most.
Maybe it's in your belly or the tip of your nose,
The chest rising and falling.
Explore your breathing with this gentle curiosity.
It can give you a good insight into where you are right now.
Observe how the air going through your nostrils feels with each breath.
Is the sensation stronger when you breathe in or out?
Do you take a short pause after each breath?
Notice how that feels like.
And gradually shift your awareness over to your body.
Observe is there any tension present?
How does sitting in stillness feel like?
How does the ground beneath you feel like?
Explore the sensations where your body touches the floor or the cushion.
Notice what does that area feel like?
Relax into this stillness and allow yourself to feel anchored and rooted to the earth,
To feel grounded here,
To feel safe.
With each breath you sink deeper into relaxation.
Your mind may wander off.
It probably already has.
Thinking,
Making plans,
Analyzing,
Replaying a memory.
Notice the thoughts that were going through your mind when it wandered off and observe them with non-judgment.
And then let them go.
And once they are gone,
Bring your awareness back to the now.
Connecting back with your breath,
The sensations in your body.
Your belly rising and falling.
Any tension still present in your body.
No matter what you experience,
Once you become aware of it,
Accept it,
Let it pass and rest at ease.
You are simply observing things as they are,
Without judgment,
Without trying to change anything,
Without analyzing anything,
But simply observing being.
Every time you recognize your mind has wandered,
You are being mindful again.
You are being aware of what is happening.
And this is a big moment.
You now have the choice to take it back to the breath.
Return it to the present sensation.
It is very common to jump to judgment here,
How you failed at meditation.
However,
It is quite the opposite.
When you notice your mind wandering off,
Appreciate yourself for waking up in that moment and for coming back to the breath.
Simply be with your breath.
With this calmness,
Move toward accepting things as they are.
And as your mindfulness practice comes to an end,
Slowly and gently allow your attention to expand.
Notice any sounds you might be hearing.
Become aware of your whole body.
Maybe move your fingers or toes.
Become aware of the room you are in.
When you are ready,
Softly open your eyes.
And remember,
Your breath is always there for you to come back to it when you need it.
