Mindfulness Zen

This is a guided mindfulness zen practice which is about being in the present moment, in the NOW. Instead of the mind being pulled to thoughts of the past or the future, from constant ruminating, a Zen meditation encourages you to focus in your current experience. Because truly, the only time you have is right now. This meditation guides you through a 6-minute practice. In truth, you can practice this anywhere and anytime.

The image shows a bridge in a garden with big trees behind.

Transcript

This meditation focuses on the natural breath.

It is a mindfulness Zen meditation technique,

Which means that the focus is on the present and exactly what is happening in the present moment.

It helps to train the mind to be in the now.

Everything that happens in this moment is part of the meditation.

Every sound,

Smell,

And sensation.

Yet the awareness is drawn again and again back to the natural breathing.

Thoughts associated with the moment.

My nose is itchy.

I can smell roses.

I hear a bird.

I'm all welcome as part of the meditation.

Thoughts of the past and future.

Worries,

Memories,

And plans are to be replaced with a focus on the breath.

I invite you now to start getting comfortable.

Get comfortable in your seat or get comfortable on your breath.

And when you're ready,

I invite you to close your eyes.

I invite you now to focus on your breath.

Feel the air as it slowly enters and leaves your body.

Allow your mind to be completely calm with no thought of the past or the future.

Focus only on the now.

Think only of the way your body feels right now.

Observe the sounds you can hear.

Observe the smells and the sensations you are experiencing right now.

In your mind,

Say to yourself,

This is now.

I am now.

Say to yourself,

I am thinking.

Notice what you are thinking.

Then bring your awareness back to your natural breath.

Repeat this process for a short time.

Allow your mind to rest.

Try not to resist anything that comes into your mind.

Let everything be part of this meditation.

If you start to think about the past or the future,

Just gently bring your awareness back to your breathing,

To the air gently entering and leaving your body.

Now I invite you to slowly bring your awareness back to your body.

Feeling your support if you are either sitting down or lying down on your bed.

Bringing slow,

Minute movements back to your hands and feet.

When you are ready,

Coming back to the room or space you are in and opening your eyes.