Guided Mindfulness Meditation

Join me for the guided mindfulness meditation, shifting our awareness to the breath as we train our mind to become more present. Mindfulness helps us focus, be more patient, and can even boost happiness. Let's sit and practice together.

Transcript

Welcome to today's meditation.

My name is Karen and thank you so much for joining me here today.

Before we officially get started,

Just make sure that you are in a comfortable position.

You can do this meditation either lying down or seated,

Whatever feels best in your body.

And take a moment to make any adjustments that you need.

If you need to move a little bit to get rid of any last little fidgets,

Please feel free to take these movements now.

Setting yourself up for a comfortable and relaxing practice today.

Once you have found this comfort,

We're going to begin the meditation.

To start,

Please take your left hand and just place the palm on your chest at your heart center.

Right hand,

Palm is going to come to rest on your belly or your lower abdomen.

Soften the shoulders here just a touch.

We want to find some length in the spine so energy and breath can flow easily.

Let's close our eyes and separate the biting surfaces of the teeth.

And now together you and I,

We're going to take three rounds of deep,

Beautiful breath breathing in and out of the nose.

So let's take a nice deep inhale coming all the way up to the very top of the breath and then through the nose we're going to exhale,

Breathing it all the way back out.

Two more times just like that.

Nice deep inhale.

Let your belly press into that right hand as you fill the body up and then through the nose exhale,

Soften,

Release,

Let go.

Three more times,

Deep breath in and a long breath out.

Let your hands now come to rest.

Whoever feels comfortable,

Your lap,

Your thighs,

Your knees,

Maybe even down by your sides.

Allowing your attention,

Awareness,

Your energy to just feel the space that you're in.

Feeling the room that you are in.

Pulling your awareness,

Expand out to the walls,

Windows,

The door.

If there's any sounds,

Just allowing them to become part of the background.

Pulling your awareness back to your body,

Back to your physical self and just noticing how you physically feel in this moment.

Not trying to pass any judgment here,

Just taking note,

Just noticing how you are physically feeling and starting at the crown of the head,

The top of the head,

We are just going to begin to scan down through the body.

Scanning down through the face,

The neck.

As you scan,

Just noticing here if there's any discomfort,

If there's any kinks,

Stiffness,

Anywhere you're holding onto tension.

Just allowing these places to soften.

Letting the softness to travel down the spine,

Traveling into the hips,

Your thighs and knees.

The softness traveling all the way down the legs and into the soles of your feet.

Just getting a clearer picture of your physical self today.

Let's pull our awareness back even a little bit more now as we reconnect with our breath.

Tuning into that natural rhythm of the body breathing,

Feeling that rising and falling sensation.

Breathing in through the nose and breathing out through the nose.

Breath flowing in and breath flowing out.

Constant and natural,

Just like waves on the shore.

Trying any thoughts to also just flow in and flow out.

Trying your best to not get caught up in these thoughts,

But just allowing them to come and go.

Every time you notice the mind wandering away,

You just very gently come back to the breath,

Reconnecting to that very next inhale and connecting to your exhale.

Noticing here the pace of your breath today.

Noticing where in your body you are feeling your breath the most today.

Maybe it's in the chest or the belly.

Maybe you're even feeling the breath in the back or your shoulder blades.

Just noticing,

Just taking note as you breathe in and you breathe out.

To help us anchor with the breath a little bit more,

I'm going to invite you to just start counting the breath as they pass.

Counting one silently to yourself on that very next inhale.

Counting two on your exhale and then three and four as you gently count all the way up to the number ten and then starting again at the number one.

Just counting really helps anchor us to our breath.

It's just giving the thinking mind a little task to do right in the present moment.

Every time you notice that your mind has wandered away from the breath,

From the counting,

You just very kindly come back,

Coming back to the breath and coming back to the counting,

Just starting again at the number one.

Noticing any distraction here.

Returning to the inhales and the exhales as they flow in and they flow out as together we breathe.

The body breathing naturally.

Breath flowing in and breath flowing out.

Releasing now the counting and even releasing your attention from the breath.

So for just one full minute you can simply just be.

If your mind wants to think,

Allow the thoughts to come.

If your body wants to feel,

Allow the feelings to come.

Keeping your eyes still closed,

Very gently and slowly just start to return a little bit of movement back into your body.

Just moving intuitively and noticing what feels good.

This is a very gentle reawakening to our physical selves.

Reconnecting to our physical body,

Reconnecting to the room,

The space that we are in and any sounds that are happening around us.

With your eyes still closed,

Just reach the arms up overhead for a nice big stretch here and let the palms touch each other overhead.

Move your elbows and with the hands in prayer position have them come to rest at your heart,

Thumbs touching the sternum.

Just noticing right now how you feel.

Noticing how you feel physically,

Emotionally,

Just taking notes,

No judgment,

Just noticing.

And then together you and I,

Let's just take one final deep and beautiful breath.

Let's breathe in together through the nose.

Come all the way up to the top,

Maybe try to sip in a little bit more air and now open up your mouth and just sigh,

Just letting it all go.

Thanking yourself for making this time,

For showing up for you,

For showing up for your practice and I thank you so much for joining me.

Thank you for allowing me to be a part of your journey and thank you so,

So much for being a part of mine.

And so next time,

May you be happy,

May you be healthy and may you always be safe.

Reviews

Perfect for me. This is lovely. Thank you.💕

That was a wonderful way to start my day! Thank you!

Really nice. Thank you.

That was the very best meditation! Thank you!

Thank you, teacher. Just perfect.

Thankyou for your beautiful meditation. perfect ❤🙏❤

Just what I needed!
Thank you!
Namaste