Welcome to this meditation practice to help cultivate peace and resilience.
We live in a world that at times can be full of anxiety,
Stress and worry.
When we're chronically exposed to stressors,
We begin to break down mentally and physically.
So the idea of being in the present moment is quite a powerful one when it comes to anxiety and stress.
We can build our resilience muscle through the practice of mindfulness meditation and mindful awareness,
Where we become non-judgmental,
Curious observers of our thoughts,
Feelings and present moment experience.
And when we're resilient,
We're better able to bounce back from stressful experiences.
Let's begin.
Come into a comfortable but alert position.
Make any adjustments as necessary.
Loosen any tight clothing.
Allow the body to relax.
Allow your shoulders to drop away from the ears,
Hips to settle into the surface below you,
Hands either in your lap or at your sides.
And when you're ready,
Let your eyes drift closed or choose a spot in the room where you can gently rest your gaze.
Begin to bring your awareness to your breath.
Take a few deep breaths,
Inhaling and exhaling fully.
To help you stay focused in the moment,
It can be helpful to say to yourself in as you breathe in and out as you breathe out.
Next,
Breathe into a count of six and breathe out for a count of six.
In two,
Three,
Four,
Five,
Six and out two,
Three,
Four,
Five,
Six.
Now return to breathing naturally and with a relaxed,
Curious and kind awareness.
Notice what's here for you right now.
Notice what's happening in your body.
What physical sensations are present.
What do you notice without trying to change it?
Notice what's happening in the mind.
What is the momentum of your mind right now?
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without becoming attached to their content.
Observe them as if they were clouds in the sky.
Relate to them as a flow of mental events,
Being mindful that thoughts are not facts.
Now,
We'll take a few moments to focus on two phrases to calm the mind further.
As you breathe in,
Silently say to yourself,
I am safe in this moment.
And as you breathe out,
Silently say to yourself,
All of my needs are being met in this moment.
Just continue to breathe naturally in and out of the nose as you continue to repeat these phrases to yourself.
Breathing in,
I am safe in this moment.
And breathing out,
All of my needs are being met in this moment.
Mindfulness meditation is a simple and effective way to relax the body while also allowing you to notice what's happening in your body.
With practice,
You'll gradually learn to focus and quiet your mind and calm your body by following your breath.
When we practice being mindful,
We bring our attention to the present moment,
Fully embodying each present moment can offer you peace and joy.
Now begin to gently broaden and expand your awareness to include the whole body once again.
Feel the weight and shape of the body making contact with the chair or cushion below you as it sits or lies.
Now expanding your awareness to become aware of sounds,
Both inside and outside of the room.
Begin to move your fingers and toes,
Perhaps roll your shoulders,
And when you are ready,
Open your eyes.
Thank you for joining me in this practice today.
Remember to pause and connect with your breath throughout your day to continue cultivating this mindful awareness.
Thanks again and I hope you have an amazing day.
