Welcome to your mindfulness meditation.
I'm Sabina and I'll be guiding you through this meditation for presence.
Let's start by taking a comfortable seat that could be sitting on your heels,
On the floor,
It could be cross-legged or you could be sitting in a chair with your feet flat on the ground.
Just making sure that you're comfortable and you're comfortable to move into a place of stillness.
Your hands have a resting place whether that be in a mudra or resting the backs of the hands on the knees,
Interlacing the fingers.
You can gently close your eyes now and just relax the shoulders,
Relax the jaw and the belly.
Chin slightly to the chest so that the spine is nice and tall.
Now once you've done all those things you can turn your attention to the body and notice where the sit bones and the feet meet the floor and just allow the floor to support your body.
Now you can scan the body from the toes and feet all the way up through the legs through the legs to the shoulders,
Back down the arms and hands and then traveling back up to the neck,
Up to the crown of the head.
Just observing the body and noticing any sensations or tensions in the body.
Noticing how those body parts feel and then once you've reached the crown of the head you can scan the body in the opposite direction all the way down to the feet and toes.
And now just notice the shape of your body as it's sat on the floor or in the seat that you're in.
Noticing the shape,
The weight of the body and turn your attention now to your breath and just observe the breath coming in and going out.
You can do so by feeling the navel expand as you inhale and contract as you exhale.
Just following this rhythm,
Not changing the breath just by simply observing it.
You can also notice the breath coming in and out of the nostrils,
Noticing the sensations of the breath as it travels in and out.
The coolness of the air entering and leaving both nostrils,
The cool sensations of the breath and just following the exhale.
So noticing the warm sensations of the out-breath.
Now just follow the inhalation to the exhalation and then follow the exhalation moving and merging into the inhale.
So it feels like one circular breath in a loop.
Again just observing the natural breath as it is,
Not changing it.
Following the rhythm of the in-breath to the out-breath and the out-breath to the in-breath.
Now just allowing the breath to be free.
Don't need to observe it anymore,
You can just let your mind be free and just allow for whatever needs to come up to come up.
No judgments,
No analysis,
Just be.
Now just coming back to where you're sat in the room in this moment,
Coming back to the body,
Remembering that you've been practicing this meditation,
This mindfulness.
You can take a stretch,
So stretching your arms up or you can maybe do a neck roll,
Bobbing your head all the way around,
Keeping the eyes closed.
When you're ready you can blink your eyes open,
Bring your hands to your chest and thank yourself and your body for making the space for you today.
Thank you for listening.
