Close your eyes over lightly.
And start off by being aware of what it feels like just to be here.
And then start off by being aware of what it feels like to be here.
And then start off by being aware of what it feels like to be here.
Becoming aware of any sounds around you.
And allowing the change within the sound to hold your attention.
And allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Becoming aware of what it feels like just to sit here.
And then slowly bringing your awareness into your body.
Aware of any experience of warmth or coolness within your body.
Holding them gently in mind.
Also start to be aware of the touch of your hands.
And the pressure of your body as it rests on the chair on the floor.
Grounded.
For your first mindfulness training,
Keep the experience of just sitting here in mind.
And see if you can notice any time your attention wanders away from it.
And then slowly bringing your awareness into your body.
And then slowly bringing your awareness into your body.
And then slowly bringing your awareness into your body.
Now coming gently back into the experience of your body just sitting here.
Relaxing your chest and belly allow your breathing to flow freely within your body.
And then slowly bringing your awareness into your body.
Relaxing your chest and belly allow your breathing to flow freely within your body.
Wherever your breathing appears within your body is okay.
Just being aware of the experience of the gentle movement.
Now for your second mindfulness training,
As your breath comes in,
Silently say in.
As your breath goes out,
Silently say out.
As your breath goes out,
Silently say out.
And any time your attention wanders away from your breathing,
Just acknowledge it by silently saying,
Wandering,
Wandering.
Take a gentle breath out and come back to the experience of your breathing as it comes in.
And as it goes out.
And as it goes out.
And as it goes out.
And as it goes out.
And as it goes out.
Now start to widen your awareness to your whole body.
Becoming aware of how your body responds to breathing.
Noticing that as your breath comes in,
Your body fills,
Expanding,
Expanding.
Noticing that as your breath comes in,
Your body fills,
Expanding outwards.
And as your breath goes out,
Your body deflates,
Relaxing inwards.
And as it goes out,
Your body fills,
Expanding,
Expanding outwards.
Becoming aware of the experience of your in-breath from the beginning to the middle to the end.
Becoming aware of the out-breath from the beginning to the middle to the end.
Experiencing your breathing throughout your whole body.
And as it goes out,
Your body fills,
Expanding,
Expanding outwards.
As your breath comes in,
Your body expands outwards.
Allow yourself to open to whatever you're experiencing now.
And as it goes out,
Your body fills,
Expanding outwards.
As your breath goes out and your body deflates,
Allow yourself to soften,
Relax with that out-breath.
Out-breath,
Soften,
Relax.
Now start to become more aware of the deflation of your body with the out-breath.
Following each out-breath all the way to the end.
Softening all effort.
Abandoning all effort.
Allowing the relaxation of the deflation of your body with each out-breath to draw you deeply inwards.
Calming your body.
Calming your mind.
Calming all effort.
Calm.
Calming.
Calming.
Calming.
Calming.
Now gently bring your awareness back into your body.
Becoming aware of what it feels like just to sit here.
The experience of warmth,
Of coolness,
Of touch.
Experience of heaviness as your body,
Your mind relax.
And allowing the sounds to come into you.
Be aware of just being here,
Present,
Relaxed.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
