Welcome to this very short meditation.
This has been taken from the eight week mindfulness course.
However,
You are most welcome to engage with it anytime you need a little moment of presence,
An opportunity to reconnect with your breath and your body.
So we'll dive straight in.
Please be seated or laying in a comfortable position.
And if you're seated,
Then let's make sure that spine is straight,
Alert,
But also relaxed.
And you're welcome to close off the eyes if that's comfortable.
All at once,
I'd like you to arrive in presence by tuning in to the sounds in your environment.
And when you tune in,
Do so without judgment,
Without the need to label any of the sounds that you are currently experiencing.
You don't need to explain what they are.
You don't need to label them as good or bad or preferable or not.
Simply witness what is the sensory experience of this moment in sound.
And drawing attention inwards now,
What is the sensation of being seated?
Can you feel your feet on the floor or your back being supported?
Do you notice a particular posture or facial expression?
Again,
Just witnessing without labeling.
And perhaps you're aware of certain thoughts or emotions that are present in your field right now.
Maybe there is a connection between the physical sensations and those thoughts or emotions,
And perhaps not.
Simply witnessing and acknowledging.
And shifting your awareness now to your breath.
Become intimately familiar with the sensations of breathing,
Feeling the air a little bit warmer on the way out of the nostrils and a little bit cooler on the way in.
Perhaps your belly or your chest expanding and contracting with each breath.
What is the sensation?
What is the experience of breathing in this moment?
And over the next few breaths,
You can gradually take deeper and deeper breaths and allow yourself to have longer,
Softer exhales.
And with each expanded inhale,
I'd like you to expand your consciousness,
Your conscious awareness beyond just the breath to encompass the physical sensations in your torso and limbs as well.
And on your next breath,
Expand that cloud of sensation to encompass your breath,
Your torso,
Your limbs,
And your head and your face.
And on the next breath,
Expand it even further to encompass your whole body,
Your breath,
Your thoughts,
And the sounds in your environment.
And when you are ready,
In your own time,
You may wish to bring some gentle movement into the body.
And when you are ready and it feels comfortable,
You may open your eyes.
Thank you for trusting me to guide you.
Have a wonderful day.
