Welcome to the mindfulness meditation.
Allow yourself to find a comfortable place to sit.
It may be in a chair,
On a bed or maybe even outside under the trees.
Wherever it is for you,
Allow yourself to feel safe and in a place where you will not be disturbed.
For this is your time to be here and fully present.
Allow yourself to arrive to your place and take a big glorious breath in
and a slow releasing sigh out.
Letting go of any worries or stresses of the day
and again taking a slow inhaling breath in and a slow releasing sigh out.
This is your time for you.
This is for you to be present to whatever is needed.
So if it is safe for you to do so,
I invite you to gently to close down your eyes
and notice your breathing.
Noticing the gentle breath coming in through the nose and out through.
It's effortless.
There's nothing you need to do.
Except simply breathe.
And as you breathe you feel the edges of your body melting into your chair or your bed.
The edges are becoming softer and your body is becoming heavier.
With each breath now you surrender a little more.
Letting go.
Letting go.
And as you breathe in and out you notice the sounds inside your space.
Allowing your awareness to arrive there.
You may notice the sound of the fans or maybe the birds.
Just simply allow them to flow in and out of your awareness.
And if you have a busy mind today you may like to name these sounds.
That is a song of the bird or that is a car driving by.
Just to simply allow the sense of knowing those sounds are flowing in and out of your being.
And as you do,
You notice the flow of your breath in the background.
Like gentle waves in the ocean.
Just simply coming and going.
And as you breathe a little deeper,
You expand your awareness a little wider to the space outside your room.
And you start to notice the distant sounds.
There is no forcing here.
Just simply allow your awareness to expand.
And inviting those sounds.
You may hear a distant car.
Maybe even a distant beeping sound.
Just simply allowing your awareness to expand.
And inviting those sounds.
You may hear a distant car.
Maybe even a distant beeping sound.
Just simply allowing your awareness to expand.
And inviting those sounds.
You may hear a distant car.
Maybe even a distant beeping sound.
Just simply allowing your awareness to expand.
And inviting those sounds.
You may hear a distant car.
Maybe even a distant car.
Just allow those sounds to wash in and around your being.
No effort required.
Just allow those sounds to wash in and around your being.
No effort required.
And as you notice these sounds,
You notice the flow of your breath in the background.
And as you notice these sounds,
You notice the flow of your breath in the background.
And as you notice these sounds,
You notice the flow of your breath in the background.
And as you notice these sounds,
You notice the flow of your breath in the background.
And as you notice these sounds,
You notice the flow of your breath in the background.
Flowing in and flowing out.
Flowing in and flowing out.
Flowing in and flowing out.
And as you start to breathe a little deeper,
And as you start to breathe a little deeper,
And as you start to breathe a little deeper,
You bring your awareness to your body.
You bring your awareness to your body.
And you feel the breath in your body.
And you feel the breath in your body.
And you feel the breath in your body.
As the heart gently lifts as you breathe all the way in.
As the heart gently lifts as you breathe all the way in.
As the heart gently lifts as you breathe all the way in.
And your lungs expand.
And your lungs expand.
And then as you exhale,
And then as you exhale,
Your lungs decrease.
Your lungs decrease.
And your heart descends.
And your heart descends.
Allow yourself to notice your breathing in your body.
Allow yourself to notice your breathing in your body.
Allow yourself to notice your breathing in your body.
And as you do,
And as you do,
You notice the sounds of your breath.
You notice the sounds of your breath.
And as you notice these sounds,
And as you notice these sounds,
You notice the sounds inside your space.
You notice the sounds inside your space.
There's nowhere else you need to be,
Except being here.
Fully here and fully now.
And as you breathe a little deeper,
And as you breathe a little deeper,
You notice your body.
You notice how heavy it is feeling.
You notice how heavy it is feeling.
You notice the edges.
You may notice the warmth of your clothes.
You may notice the warmth of your clothes.
Or maybe even a gentle breeze
Or maybe even a gentle breeze
across your skin.
And as you breathe,
And as you breathe,
You notice and you feel.
You notice your breath in the background.
You notice your breath in the background.
Like the gentle waves.
Just simply coming
Just simply coming
and going.
And as you breathe,
And as you breathe,
You allow yourself to dissolve a little more.
You may like to stay here
and continue this little mindfulness practice.
And continue this little mindfulness practice.
Or if it is time for you to
Or if it is time for you to
end this practice,
I invite you to gently allow
your breath.
Bring a little movement to your toes
and your fingers.
And allow your eyes to open
to greet the world.
With loving kindness to yourself
and all that you bring.
