Welcome to this guided mindfulness meditation.
Find a comfortable position either seated or laying down and you may gently allow your eyes to close if that feels right for you.
When you're comfortable take three full breaths as you breathe in and out feel the sensations of breath filling your body and leaving your body.
Feel a sense of energy on the in-breath and a sense of releasing and letting go with each out-breath.
Let your breathing return to its natural rhythm and keep paying attention to the sensations of breathing in and out,
The movement of air through your nostrils,
The rise and fall of your belly and chest.
Take a moment to feel the contact your body makes with the surface beneath you.
Beginning to scan the body now,
Noticing any areas of tension and beginning to relax them and breathe into them.
Relaxing the brow,
Softening the eyes,
Unclenching the jaw,
Letting the shoulders relax,
Letting the hands rest in an easy effortless way,
Softening the chest and belly,
Letting the legs and feet relax,
Letting the heart relax,
Continuing to breathe and be aware of the sensations of breath.
Gently notice anything that arises in your inner landscape,
Thoughts,
Body sensations,
Emotions,
Memories,
Worries.
Be kind and curious with whatever you notice.
Be a good friend to yourself by being present with compassion and openness to whatever you experience.
Is your mind pulling you into the future or looking at the past?
It's all okay and completely normal.
Simply bring your attention back to your breath,
Back to what's here right now.
Nothing to do,
Nothing to judge.
Letting go of expectations or judgments of your practice,
Just sitting and breathing.
Breathing in,
Feeling the stomach rise.
Breathing out,
Feeling the stomach fall.
Accepting and allowing whatever is your experience in this moment.
Letting everything simply be,
Including yourself.
Bringing your awareness now back into the room you are in.
When you are ready,
Gently open your eyes,
Sensing an openness,
Feeling connected and alive in this moment.
