Mindfulness meditation is the simple technique of allowing yourself to be in the present moment,
Which means that only what you are doing right this minute in time is what really matters.
Sometimes in meditation your mind may wander a little bit but that's ok,
Just say hello to those thoughts and then just let them float away.
Then calmly bring your thoughts back to your breathing.
So let's begin.
Sit down somewhere comfortable,
Somewhere warm and quiet.
Now sit with your back straight and your feet firmly on the floor and try if you can not to move,
Just be still.
Now begin by focusing on your breathing.
Focus your mind on your chest rising and falling with each breath.
Think of nothing else,
Just your chest rising and falling as you breathe.
You don't have to breathe deeply,
Just breathe naturally and just focus on how it is happening.
Your chest just rises and falls as you breathe.
Notice how your breath flows in and then out again.
Notice how your chest gently rises and falls because your body knows how much air it needs.
So sit quietly seeing in your minds eye your breath flowing gently in and out of your body.
Again feel your chest rising and falling and when your attention wanders just bring your focus back to your breathing.
So when you want to think about football or going to school or playing out with your friends just bring your attention back to your breathing.
Feel your chest just rise and fall.
That's all you have to think about.
Simply let the thoughts pass on by.
See how your breath continues to flow.
Deeply,
Calmly,
Slowly and gently you just breathe.
Feel the air entering through your nose.
Feel the breath flowing through the cavities in your sinuses and then down into your lungs.
Cool,
Clean,
Fresh air flowing gently into your body.
Just let all the random thoughts come and go.
Wave to them if you want to but just let them drift away.
Simply notice them and then return your attention back to your breathing.
Feel your breaths.
Feel each breath.
Really feel them as you breathe in and then breathe out again.
Feel how your body responds to each breath.
This is keeping you grounded.
And you can feel how amazing it is just to breathe.
You can really feel that this is what is keeping you alive.
Your breathing.
How amazing just to be able to breathe.
Sometimes your mind may wander again but that's okay.
That's not a problem at all.
If this is happening to you just bring your attention back to your breathing.
Now bring your focus onto your mouth.
With your lips slightly apart you can feel the breath leaving your body.
Can you feel it?
Can you feel the breath?
That warm air leaving your mouth?
You can feel how warm your breath is as it passes through your lips.
And you can feel the vibrations as they leave a tingling sensation on your lips.
So focus only on the breath leaving your body.
Don't worry about the breathing in.
Just focus on the breath coming out of your mouth.
Really feel it.
Try to be at one with your breath.
You are your breath.
Just breathe.
Feel your chest and your stomach gently rise and fall with each breath you take.
Now take a deep breath in through your nose and slowly and gently breathe out through your mouth.
Again,
Deep breath in and slowly and gently breathe out through your mouth.
One more time,
Deep breath in and slowly and gently breathe out through your mouth.
Just relax.
Bring your breathing back to its normal rhythm.
Notice now how your body feels.
How calm it feels and how peaceful it feels.
See how calm and gentle your breathing is and how very relaxed your body feels right now.
You feel so peaceful,
So safe,
So very calm and so very happy.
Now it's time to bring your attention back into the room.
So take a long,
Slow,
Deep breath in and breathe out slowly and gently.
Again,
Deep breath in and breathe out slowly and gently.
One more time,
Deep breath in and breathe out slowly and gently.
Keeping your eyes closed,
Notice the sounds around you.
What can you hear?
Feel the floor beneath your feet.
Feel the chair you are sitting on.
How does it feel?
Does it feel soft or does it feel hard?
Feel the clothes against your body.
Now wriggle your fingers and wriggle your toes.
Shrug your shoulders.
Stretch if you want to.
And whenever you are ready,
Go ahead and take a deep breath in and breathe out slowly and gently.
