Hi,
My name is Courtney,
And I'm happy to be here with you today for this Mindfulness Reset Meditation.
Mindfulness can generally be defined as paying attention,
On purpose,
Non-judgmentally.
In other words,
Knowing what you are experiencing,
When you are experiencing it.
Today,
The Buddhist word sati is often used as mindfulness.
The translation,
Originally,
Is beautiful.
Sati originally translated to remember.
To remember.
May we remember to come back to what we are experiencing time and time and time again.
Take a moment to find a meditation posture for you of choice.
Whether you're seated,
Lying down,
Or standing.
Feel into a place where the spine can be straight,
But not stiff.
The shoulders can drop down and back.
Feeling a softness between the eyebrows and around the jawline.
You might note the feeling of the ground or the cushion beneath you.
The temperature of air on the skin.
And anything else to ground you in this moment.
We'll center with a few deep breaths together.
You might place one hand over your stomach and one hand over your heart.
Breathing in deeply,
Feeling the stomach,
The abdomen,
And the heart space expand.
And on your exhale,
Sigh it out.
Let something go.
A few more times like that.
Inhale,
Belly,
Abdomen,
And heart.
Release.
Let's take two more,
Expanding fully all the way in all directions.
Let something go.
One more,
Let it be your deepest,
Fullest breath yet today.
And let it go.
Settling and returning back to a new,
Natural state of your breath.
Feel free to keep your palms where they are or drop them down at your sides.
Wherever they are,
Finding a relaxed position.
Perhaps a slight wrinkle in the fingers.
And just beginning to fully attune into this moment.
Noticing any sensations that jump out to you.
Any sounds near or far.
Any feelings around your body.
The sensations of the breath.
You might begin to notice the subtleties of the breath.
Perhaps the stomach or the abdomen rise or fall.
You could check in for the depth,
The length.
Maybe the temperature of the air going in and out of the nostrils.
Simply noticing,
Non-judgmentally.
Becoming aware now of any feelings that arise as we are in this moment.
Noting if there's any resistance.
If the mind feels like they're somewhere else,
It'd rather be.
And just noting that too.
Letting that thought,
That worry,
That judgment float right on by.
Like a cloud going through the sky or a leaf down a stream.
Arriving back time and time again to what you're experiencing.
What you're witnessing.
What you're watching.
You might check in if the mind tries to tug you in a particular direction.
Where is it tugging you towards?
Are you preoccupied with thoughts of the past?
The future?
Maybe a hypothetical story.
A situation that hasn't happened yet.
One the mind is creating in the head.
Maybe it's a judgment or a to-do list.
Just checking.
Noting where it's gone.
Witnessing it non-judgmentally.
And again,
Coming right back.
This is the practice.
Knowing that it's completely natural that the mind wanders.
As often as we can,
Noting where it's gone.
Again,
Without that judgment.
With compassion rather.
Coming right on back.
What is happening right now?
Where are you in this moment?
What do you sense?
What is your posture?
Is there anything you hear?
Or smell?
Or see?
Have the eyes fluttered open?
Or are they closed?
Checking for any grip around the muscles.
Any grip in the chest,
The shoulders.
Just becoming aware.
Sometimes that awareness is enough to soften.
You might check in at this point if the breath has changed.
Whether it's shortened or sped up.
Slowed or elongated.
Checking in again if the stomach or the chest rise or fall.
Becoming aware of any other bodily sensations.
Any reactions.
And then just checking one more time.
If the mind has time traveled to another place or time.
With compassion,
Just becoming aware.
What are your mind's greatest hits?
Taking a moment to be grateful toward yourself for taking this time out for your wellness.
Knowing that when we bring in our mindfulness,
It strengthens us mind,
Body,
And spirit.
And with the power of the pause,
We're often able to be more present.
Be more productive.
Be more aware.
And be more fully us in our day-to-day lives.
Becoming more present in our relationships,
In our work,
And in our play.
Thank you for joining me today.
Namaste.
