Welcome to the mindfulness meditation for beginners.
In the beginning I would like to tell you that this time is meant only for you.
Time you dedicate to yourself to be fully present,
Fully here and now.
Place yourself comfortably in a seated position with your back straight.
You can also lay down if it feels more comfortable.
Relax your body and close your eyes.
Feel yourself in this moment.
Take a deep inhale and a long relaxing exhale through the nose.
Once again deep inhale and a lovely relaxing exhale.
Now take a deep inhale through the nose,
Open your mouth and take a relaxing exhale.
Release all the tension from your body.
Relax your face,
Relax your shoulders,
Relax your body.
Now take time to observe all the sounds that surround you.
What do you hear?
Find at least 5 different sounds you can hear around you and try not to engage in them.
Just observe and do not judge.
Take a deep inhale through the nose and relaxing exhale.
What smell can you smell around you?
Do you smell some scent in the room that you're in?
Try to sense the air that you breathe in and the one that you breathe out.
Is it cool,
Dry,
Maybe warm?
Can you sense any taste in your mouth?
Try to observe if you can find any taste.
What do you feel on your skin?
Can you feel the earth's temperature?
Is it hot or is it cold?
Can you feel yourself in this moment?
Now focus on everything that you can feel inside of you.
Maybe you can feel something in your stomach.
Maybe you can feel your heartbeat.
Take time to observe your breath.
Is it deep or shallow?
What part of your body moves when you take an inhale?
Observe your breath.
Feel as the earth that you breathe in becomes you and you become this moment.
Inhale.
Exhale.
Now we will take a few conscious breaths.
Inhale.
Five.
Exhale.
Inhale.
Four.
Exhale.
Inhale.
Three.
Exhale.
Inhale.
Two.
Exhale.
Inhale.
One.
Exhale.
Deep inhale to your stomach.
And exhale.
Release.
Now I'd like you to observe your thoughts.
Try to just to look at your thoughts from a perspective of the observer.
Just watch as they come and go.
Let them flow through your mind like waves.
They come and go.
Try not to get engaged in any of them.
When you see a thought arising in your mind,
You can say,
This is a thought,
And watch as it fades away.
Now I will leave you for a while so you can observe your thoughts.
I'd like you to remember that if you get lost in your thoughts,
Just gently come back to your breathing.
Inhale and your exhale.
And release.
.
.
.
Now slowly return with your consciousness to your body.
Feel how do you feel in this moment.
You can start moving your fingers,
Your palms,
Your feet.
Feel your body.
You can place your hands on your heart.
Take a deep inhale and a lovely relaxing exhale.
You can now gently open your eyes.
Namaste.
