Welcome to this mindful session to help clear your thoughts,
Bringing you fully into the present moment.
There is no such thing as perfection and mindfulness,
So as I guide you,
Feel free to experience whatever comes to you naturally.
There is no right or wrong way to be mindful.
Make sure you are in a comfortable seated position,
Somewhere that is quiet where you will not be disturbed.
You deserve this time to yourself,
So get really comfortable,
Letting your whole body be supported by the surface below you.
Let's begin by taking five deep and powerful breaths together.
One,
Breathing in through your nose as best as you possibly can,
Opening your mouth and breathing out.
Two,
Inhaling slowly and deeply into your belly,
Opening your mouth and exhale it all out.
Three,
Breathing in with passion,
Breathing out into relaxation.
Four,
Inhale as full as your lungs will expand and open your mouth,
Exhale completely.
Five,
Breathe in.
Then when you breathe out,
Allow your breath to return to a natural automatic flow.
Watch the breath as it slows down.
Notice how your body feels after these five powerful breaths.
Now let's begin to clear our thinking by watching the mind.
Notice the things you are thinking about.
See how images carrying sounds and feelings pass through your awareness.
You really can't think two things at once,
But notice how your mind moves very quickly from thought to thought.
You think about one thing then another.
Try to notice which thoughts are memories.
Which ones are set in the future?
Thoughts about things you have to do or want to do?
How many thoughts are about the present moment,
Such as where you are right now,
Or how your body feels so relaxed.
The goal in mindfulness is to guide your thinking back to anything happening in the present moment,
Such as your breath.
Breathe in deeply,
Focusing only on the breath.
Now become aware of your body as a whole in this present moment.
Can you notice the clothing against your skin,
As well as the feeling of the skin that is exposed to the air?
Can you easily feel the temperature of your surroundings?
If you open your eyes,
You can become aware of the present moment through noticing the objects in your view.
What kinds of colors do you see?
How about textures?
Do you notice any patterns?
Now pay attention to how the area is illuminated.
Is the sun highlighting things in view,
Or are there artificial lights that make the area bright?
Now focus on the shadows around.
Where is darkness resting right now when you look around?
Now softly let your eyes find something to focus on in front of you.
Fixate your gaze here and notice how far away is what you see from you.
What color is it?
Maybe think about what is it made of?
Allow your eyes to gently close or find a soft gaze now.
Feel the relaxation behind your eyelids or on your eyes.
Let this feeling of relaxation expand to the rest of your body.
Can you remember what you were looking at in front of you?
Try to see it in your mind's eye.
Visualize the colors and textures,
How far away it was.
Good.
You have fully brought yourself into the present moment.
Notice how you feel from this exercise.
Gently rise from this session feeling refreshed with a clear and present mind.
