Hi everyone,
My name is Emi and I will take you through the short practice of mindfulness meditation.
So please sit comfortably onto the floor or chair.
If you need,
You can place a folded blanket or a cushion underneath your paddocks.
If you're sitting on a chair,
Please place both soles of your feet gently onto the floor.
Lift up the chest a little bit and tuck your chin slightly.
When you find a comfortable posture to sit,
And when you find comfortable posture to sit,
Gently close your eyes if that's comfortable for you today.
Or you can gaze down and in front of you.
So let's begin by having three slow deep breaths in your own time.
Breathe in fully,
Expand your lungs,
Expand your lungs to the capacity as you inhale and have a feeling of letting go as you exhale.
Feel each out breath ground you to the earth and after three deep breaths,
Observe the natural rhythm of your breathing.
Allow it to allow it to happen quite naturally and spontaneously.
And let us all feel,
And let us all feel the sensation of your breathing in your body.
Why,
When,
How do you feel that in your body?
Maybe it feels like an air coming in and out through your nose,
Or maybe it feels like a rising and falling on your chest or a belly,
Or you might feel your breathing with your whole body whole body like waves coming in and out.
If it is hard to find your breath today,
You can say to yourself silently that I am breathing in as you breathe in,
And I am breathing out as you breathe out.
Rest your attention gently yet fully onto the sensation of your breath.
Let your body breathe and observe the natural rhythm of your breathing.
If your mind wanders away,
Just notice it and bring your attention back onto your breathing.
Try not to judge or ignore or ignore anything come as it.
Try not to judge or ignore anything comes up in you.
Every thought and emotions are a point to you,
They are a point to who you really are.
So try to say hi and goodbye to everything comes up in you.
You are like a blue sky behind all the clouds,
And the sky holds any clouds without an effort.
Settle your attention onto the breath,
And now,
Recorrect your attention onto the breath and feel the out-breath in your body.
Gather your attention to your inhale and exhale.
Feel your body relax even more.
Feel the sensation of the ground underneath you,
And feel your body sitting here and now.
Start listening to the sounds around you,
And when you're ready,
Gently opening the eyes.
A short practice of mindfulness mindfulness meditation on breath is coming to the end now.
