Welcome to your mindfulness meditation practice.
Please find a comfortable position seated or laying down.
Take a nice deep breath and relax.
Let's begin by placing both of your hands in the top of your belly.
As you inhale and exhale,
Notice the movement your belly does,
Raising the hands on the inhale.
Watch your hands fall back down as you exhale.
With your eyes closed,
Focus your full attention on the rhythm of your breath.
Noticing the movement on your belly.
Noticing the extension of each inhale and exhale.
Noticing the sensation of the air coming in and out through your nose.
Allowing your body to relax a bit more on each exhale.
Now,
Notice your right foot.
Imagine the shape of your foot.
Notice the bottom,
Each toe.
Notice the skin on your right foot.
Now notice your right ankle,
The bones,
The ligaments.
Now place your attention on your right calf.
Notice the muscles.
Now observe and notice your right knee cap.
Perceive your right leg,
Your thighs.
Now bring your attention to your right hip.
Slowly bringing your attention to your left foot,
The toes of your left foot,
Your left ankle,
Your left calf.
Noticing the skin behind your left knee.
Now become aware of your left leg and your left hip.
Notice your spine,
Each vertebra,
All the way from your sacrum,
Lower back,
Mid-back,
Thoracic spine,
All the way up into your neck.
Notice your right shoulder,
Your right elbow,
Your right hand.
Perceive the skin on the palm of your right hand,
Your right fingers.
Bring your attention now to your left shoulder.
Notice how that shoulder feel.
And your left elbow,
Your left wrist,
The skin on the palm of your left hand,
And each finger on your left hand.
Notice your left ear.
Perceive now the right ear.
Noticing your jaw,
The muscles of your face.
Allow them to relax a bit more as you do your next exhale.
Noticing how your body is relaxed right now.
We're gonna focus our attention in the breath.
Again,
Noticing the sensation of each breath.
Where is the breath located in your body right now?
Notice the sensation of the breath coming in and out through the nose.
Now for the next two minutes,
We're gonna focus on controlling the extent of each phase of the breath.
The first one is going to be the inhale,
Then we'll hold the breath there.
Then exhale and hold the breath again.
For this part,
We're gonna do it together.
So give me one nice full inhale.
Exhale,
Release the breath.
And we begin.
Inhale in three,
Two,
One.
Hold your breath.
Exhale,
Three,
Two,
One.
Hold the breath.
Inhale,
Three,
Two,
One.
Hold the breath.
Exhale,
Three,
Two,
One.
Hold again.
Inhale,
Three,
Two,
One.
Hold.
Exhale,
Three,
Two,
One.
Hold.
Inhale,
Three,
Two,
One.
Hold.
Exhale,
Three,
Two,
One.
Hold.
Inhale,
Last one,
Two,
One.
Hold.
Exhale,
Three,
Two,
One.
Last hold.
And back into your normal breath.
Breathing in and out on your own rhythm.
Noticing your body,
Noticing the breath.
Take this opportunity here to be in the present moment.
To be connected with your breath and your body.
Noticing how does it feel to be right here and right now.
In this practice,
You have just exercised your ability to focus in different parts of your body.
Also your ability to connect with those parts.
And with all of this,
We also trained your ability to control the breath.
We need to inhale with brief pauses and exhales.
Notice how you feel.
If this practice has helped you to reconnect,
To slow down,
To remain in the present or to remind you to come back to the present moment,
You feel free to come back and practice again.
You can now open your eyes.
Notice your presence here right now in this room.
Noticing your body touching the floor.
Notice your surroundings.
Feel free to engage in any movements or stretches that feel good right now.
And a big smile.
And you're ready to go back to your day.
Thank you so much for practicing with me.
I hope you have enjoyed.
See you next time.
