Welcome to this mindfulness practice.
My name is Sasha.
And I will be guiding you.
You may be standing or you may be sitting.
Or lying down.
We may begin now.
Bring your awareness.
To the natural sensation.
Of the rise and fall of your breath.
You may notice that your belly expands and balloons out.
On each and every inhalation.
And then it softens and relaxes on each and every exhalation.
You may practice this awareness.
Of the natural rise and fall of your breath for the next several minutes.
If your mind wanders,
Becomes distracted.
Simply replace its awareness.
And now for the next several minutes.
Allow yourself to become familiar.
With the process of your own mind.
Simply notice.
Things,
Sensations.
Feelings,
Your body.
Awareness is.
And for the next several minutes.
If your mind becomes distracted or wanders.
It's okay.
You may follow it.
With no judgement.
You may practice this now.
And now.
.
.
I invite you to focus back.
And the simple,
Natural sensation of the rise and fall of your breath.
You may notice this rise and fall in your belly.
And your shoulders.
Or in your body and other areas.
Relax into the sensation more deeply.
Mind becomes distracted,
Just focus on this sensation.
Of rising and falling.
Of the natural sensation of your breath.
And now without losing this relaxed,
Natural feeling.
Of mindfulness.
May begin to bring your awareness.
Outward towards your surroundings.
And thank yourself.
For being willing and motivated.
To practice.
Today.
In gratitude.
This is Sasha.
And I appreciate you.
