Welcome to the Mindful Agility Meditations podcast.
I am your guide,
Mirela Petali.
Thank you for taking this time to meditate with us today.
You will hear a bell at the beginning and one at the end of the meditation.
The bell is an invitation to come back to the present moment.
First,
Find a comfortable position,
Either sitting or lying down.
It can be any position where you feel comfortable,
But also alert.
While we maintain an intention to be still,
You can adjust your posture as needed.
You can either close your eyes or keep them slightly open,
Focused downward in front of you.
In today's meditation,
We'll use the practice of noticing and labeling.
By keeping an open awareness,
Paying attention to what is happening,
Labeling what we are noticing,
And then letting it go.
This practice takes us out of the autopilot mode,
Brings our attention back to the present so we can fully experience what is happening right now.
The corresponding discussion is in episode 8 of the Mindful Agility podcast,
Which you can find at mindfulagility.
Com.
Now let's meditate.
Let's start by taking a few deep,
Slow breaths.
Take a deep breath in through your nose.
Fill your lungs with air.
Relax your belly and then let the air out slowly through your nose.
See if you can release any tension and relax your body a little bit more with each out breath.
There is nothing to do right now.
Let's take one more deep,
Slow breath.
Now allow your breath to return to normal.
Focus your attention on the breath where you feel it most.
Nostrils,
Chest,
Or belly.
We will use that spot without holding too tightly to it as an anchor,
As a place to return to while we allow for anything else to arise naturally in our awareness.
Thoughts,
Sensations,
Emotions,
Sounds.
I invite you to be curious about what is going on without searching,
Rather than look for things to notice.
We rest our awareness slightly on the breath and are receptive to whatever arises without judgment.
Whatever arises in our awareness is neither good nor bad.
If we notice that we are judging,
Then we label that judging.
When we notice something,
We softly label it,
Make a mental note in our mind.
Thinking,
Sound,
Tingling,
Aching,
Cold,
Warmth,
Restless,
Anxious,
Sleepy.
Don't try to be too specific or get carried away.
Say yourself,
Thinking,
Rather than thinking about work or thinking when this meditation is going to end.
We notice,
Label,
And allow it to pass as we keep our attention open to whatever is happening around and within us.
Let's take two minutes in silence and practice noticing and labeling.
When we practice noticing and labeling this way,
We learn that we can notice without judgment and let go without getting carried away.
You can use this practice to notice and label whatever arises in your awareness,
Like we did today,
Or focus only on thoughts or physical sensations or sounds.
Now let go of the practice and return your attention to your body.
Notice how you feel without judgment.
And when you're ready,
You can open your eyes.
Thank you for taking this time to meditate with us today.
