Mindfulness meditation Please assume a comfortable seated posture either on a chair or on the floor using any props or pillows to be comfortable and allowing your spine to be straight and as you slowly gently close your eyes sink deeper into a state of relaxation during this practice we will allow and witness any perception and sensation to occur using our natural way of breathing as a support to feel deeply to allow anything to surface so let us start to become aware of our natural way of breathing following the air feeling,
Perceiving the air as it enters our system see if you can notice any even slightest perception of that air caressing your own body from within and following the air as it exits your system too if it is helpful for you,
You can focus for a while on specific body parts areas where you might feel the sensation of the moving air for example,
See if you can feel the area of your upper lip of your nostrils the nasal passages your throat along the windpipe your lungs and rib cage your abdominal wall,
Your belly your pelvic floor following the air in and out following the air in and out Allow yourself to feel anything the body wants to show you.
While you are breathing naturally and following your breath in and out,
Allow now any other perception,
Any other sensation to occur and to be seen and witnessed.
See if you can notice and allow the perception of your own body temperature.
See if you can notice a difference in the temperature of your skin depending on the body part.
See if you can allow the perception of pressure to be felt and witnessed.
Allowing and observing your posture to create a difference in pressure in your body parts.
See if you can allow the sensation of tingling to be felt and witnessed inside your body.
Allowing and witnessing the sensation of your own clothes on your skin.
The sensation of air caressing your skin.
Stay for a moment allowing all those perceptions to be felt and witnessed,
Keeping the natural way of breathing.
There is no need to evoke a specific perception,
Just allowing to feel and witness whatever is present.
For some people that might be a stronger,
More intense perception.
For others it is more gentle,
More subtle.
And if you notice that emotions,
Feelings or certain thoughts are arising inside of you,
Just see if you can feel how you can sense those,
How you can allow those inside your body.
How does it feel in the body to have that specific emotion right now?
How does it feel inside the body to think that thought right now?
Really allowing everything and any sensation inside your body.
How does it feel in the body to have that specific emotion right now?
And let us come back now to the perception inside of us.
How does it feel inside of our bodies while we focus on our breath?
Just allow once more to follow your own breath in and out of your system.
Taking some longer,
More profound breaths all the way down into the belly towards the pelvic floor.
Feel how few more deeper breaths help you to activate your system,
Your body.
Then we slowly conclude,
You can stay seated with your eyes closed for a little longer,
Observing the effects of this mindfulness practice.
And when you're ready,
Gently open your eyes.
