If you are not already doing so,
Find a comfortable chair to sit on.
Sit comfortably upright with your feet placed on the ground and your hands resting on your lap.
Relax.
As you get more comfortable,
Close your eyes and listen to these words.
There are many forms of meditation as well as reasons as to why people meditate.
This guided meditation will be teaching you mindfulness meditation,
Which is the act of just sitting back,
Relaxing and being aware of the breath.
Through the mindful awareness of the breath,
We will be able to create some space in our mind by not resisting,
Restricting or consciously creating thoughts,
But instead just allowing thoughts and emotions to pass by as we focus on the breath.
I invite you to think of your mind like a clear blue sky and the thoughts and emotions that pass through as clouds just floating by.
You don't need to stop or follow the clouds,
Just let them go.
And when the mind starts to drift away with a particular cloud,
As it tends to do,
No worries,
Just gently bring the attention back to the breath.
Now take a moment to notice the sounds around you.
Notice the feeling of your clothes,
The surface below you,
And any other sensations you may feel on your skin.
Notice the breath.
And as you notice the breath,
Notice the rising and falling sensations of your stomach and chest.
You don't have to breathe in any particular way,
Just notice the natural rise and fall of the breath.
Notice the inhale.
Where do you feel the inhale most?
In the nose,
In the throat,
In the chest,
In the stomach.
Slowly and gently placing awareness on the inhale.
Now placing awareness on the exhalation.
Where do you notice the exhale most?
Just noticing the exhale.
Now noticing both the inhalation and exhalation of the breath.
Now bringing the attention back to the physical sensations of your body,
The body on the seat beneath you,
The clothes touching the skin,
Noticing the sounds around you.
And when you're ready,
Gently opening the eyes.
