Hello,
I'm so glad you're joining me.
Today we are going to learn how to practice mindful meditation.
Mindfulness is about more than meditation,
Though.
It is something to use every day for life.
Being mindful is remembering to treat others the way you would like to be treated.
It's about not calling someone a name if they're mean to you,
Or hitting someone back.
Being mindful is sticking up for yourself,
Using thoughtful words,
And letting someone know that they can't use those words or a certain behavior around you.
Let's start by taking a comfortable position,
Either sitting or lying down,
And when you're ready,
You can close your eyes.
Feel the sensation of how your body feels touching the floor or base of where you're sitting.
Is it soft or hard?
Do you feel comfortable?
Try to become aware of your body.
Let's start by taking a deep breath in through your nose.
Can you feel where the air enters your nose?
Now exhale through your mouth.
Feel how your chest goes down as your lungs empty.
Let's try it again.
Inhale deeply through your nose,
And now exhale through your mouth.
One more time.
Inhale deeply through your nose,
Feeling where the air enters your nose.
Now exhale through your mouth,
Feeling where the lungs empty in your chest.
Let's move on to feeling the body sensations.
We're going to do what's called a body scan.
How do you feel your body without touching?
Think of your tummy when you're hungry or how you feel when you fall or bump into something.
Put your attention at your stomach.
Do you feel hungry or no?
Let's move to your back.
Does it feel tired or have an itch?
Move your attention to your arm,
Down to your wrist,
Hands,
And fingers.
What do you feel?
Now scan your other arm.
Go down to your leg.
Do you feel anything?
Move down your leg to your ankle,
Your foot,
Your toes.
Now wiggle your toes and feel them move.
Go to your other leg and do the same thing.
Finish by wiggling your toes.
Now let's finish your body scan by going to your head.
Do you feel tired?
Are you scrunching your forehead?
Can you relax it?
Are your eyes softly closed or are they scrunched closed?
Can you relax them and keep them gently closed?
Good job on your body scan and learning to feel the sensations of your body.
Now let's sit quietly for a few minutes and I want you to listen to the sounds around you.
Don't respond to anything you hear.
Just listen.
Remember to focus your attention on the sounds that are around you.
Good job.
Okay,
Now I want you to open your eyes and observe everything that's going on around you.
Try not to speak or smile.
Just watch.
Good job.
Good job.
Good job.
The next time you have a snack or a meal,
I want you to observe what you're eating.
What does it feel like in your mouth?
Is it sweet,
Salty,
Sour?
Is it cold,
Hot or warm?
Chew your food thoroughly and then swallow it.
Being mindful uses all of your senses.
This is called being present and it takes practice.
Practice observing your senses every day in everything you do.
Mindfulness can help you make better choices and be happy.
Thank you for meditating with me.
Be very blessed.
