Hello and welcome.
My name is Ruth.
I invite you to take the next couple of minutes to practice this meditation for cultivating mindfulness.
To begin,
You can sit down or lie down,
Whatever feels the best for you.
Close your eyes and spend the next few moments to become fully present,
Taking everything presented to your senses.
You will find sensations and sounds originated in or on your body.
Open your awareness and allow yourself to pay attention to your bodily sensations and release any tension you may find by taking a deep breath and let it go.
Pay attention to the sounds,
Smells,
And sensations in your mouth.
Literally present to whatever you may experience this moment.
Whenever you notice your attention moving to the past or future,
Just bring it back to your body.
Notice how sensations arise and pass away.
Observe if you can find any pleasant sensations like air moving over your skin,
The softness of your cushion or bed.
Maybe your face feels more relaxed.
Your back.
Your shoulders.
Or just simply experience a sense of stillness and peace.
Now,
Direct your attention to your breath and notice how your stomach or chest expands and contracts in every inhale and exhale.
And now,
Really slowly,
Open your eyes.
I hope this simple practice helps you to remain in the present moment and see life as it is.
Thank you very much.
