You you Hello and welcome to this short mindfulness meditation aimed at helping you regain some calm some clarity and some groundedness Before we start I invite you to take a moment to bring your awareness to why you've chosen this meditation And bring your awareness to how your stomach your head your chest feel as you think about this For example does your stomach or your belly feel calm?
Is it rumbling?
Does your head feel full?
Does your chest feel tight or relaxed?
You don't need to do anything about these sensations Just be aware of them And as we begin this exercise Just become still Wherever you are at the moment There's no need to assume any particular position you can be lying sitting or even standing Just choose a posture that is comfortable for you Settle into that comfort Take a deep breath in through your nose And out through your mouth And gently allow your eyes to close Become aware of the weight of your body And allow that weight to sink softly to the points of contact between your body and the floor or the chair or wherever you're in contact with the ground wherever gravity takes the weight of your body What do you feel in those places?
Do you notice any tension?
Do you notice a desire to move away from pain or sensations which are unpleasant?
Do you notice a desire to move away from pain or sensations which are unpleasant?
If so,
Allow your awareness to focus on these sensations And as far as you can,
Allow yourself to accept them As you breathe in,
You can visualize your breath going to these places And with each out breath,
You can feel your body and your muscles softening Pay attention to any thoughts that might arise at this time You don't need to follow them or understand them See if you can watch them arrive and watch them leave Watch them as though they are simply clouds passing in the sky overhead And notice any feelings that you have as thoughts arise Are you able to let those feelings come and go in the same way as the thoughts themselves?
And now I would invite you to bring your awareness to your breathing Bring it inside the breath Become aware of all of the different sensations in your body as the breath enters your mouth or nose As it fills your chest,
Your belly Feel different parts of your body expand Can you follow the flow of your breath into your body and out of your body?
You can now use this awareness of breath to ground you in the present moment Noticing each inhale,
Noticing each exhale over and over And each time you become aware that your mind has drifted,
You've noticed and hooked onto a thought or a feeling You can gently let go and return your attention to the breath in your body Notice again the weight,
The form of your body as you are sitting or standing or lying down Notice any feelings of discomfort in your body Make sure you bring your awareness to them,
Breathe into those places and try to accept the totality of what you are experiencing Use your breath to ground yourself in the present moment,
Noticing each inhale and noticing each exhale again and again and again I shall leave you now to continue this practice on your own The track will end with a short musical sound Whereupon you can either gently open your eyes,
Wriggle your toes and your fingers to return to the space where you are and continue with your day Or you can continue to notice your inhale,
Notice your exhale and stay with that awareness of present moment for as long as you feel you need to The track will end with a short musical sound Whereupon you can continue this practice on your own I shall leave you now to continue this practice on your own
