And during this mindfulness training we'll be developing the skill of softening into our experience.
If you just start out by taking a meditation posture.
Now close your eyes over lightly.
And start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Seeing the change within the sound to hold your attention.
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Now slowly bring your awareness into your body.
Into the experience of just sitting here.
Becoming aware of any warmth or coolness within your body.
Bring them gently in mind.
And 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.
And gently bringing your awareness back into your body.
Into the experience of just sitting here.
And we're going to use some slow deep softening breaths.
To soften,
Relax into this experience.
Bring your awareness to your belly.
Picture the breath starting in your belly,
Moving it up through your ribs to the top of your chest.
And as the breath goes slowly out,
Allow your shoulders to drop,
Your chest,
Your upper back.
Slowly in,
Belly,
Ribs,
Chest.
And slowly out,
Allow yourself to soften,
Relax with that out breath.
Breath comes in,
Filling you up.
Breath goes out,
Shoulders drop,
Abandon all effort,
Relax all effort.
Breath starts in the belly,
Filling you up.
Breath goes out,
Relaxing more deeply.
Breath comes in.
Slowly out,
Your whole body relaxes.
With each out breath giving up all effort.
Allowing the chair or the floor to take the full weight of your body.
Giving up all effort in your body.
Slowing the breath down.
Belly,
Ribs,
Chest.
Relax.
Breath starts in the belly,
Filling you up.
Breath goes out,
Soften.
Relax.
Breath starts in the belly,
Filling you up.
Breath starts in the belly,
Filling you up.
Breath starts in the belly,
Filling you up.
And for the next stage of softening,
We'll start to soften using a slow breath out through the nose.
And each time you allow a breath out through your nose,
Focus on the frontal lobes of your brain between your eyes.
Allow that area to deflate,
To relax with that out breath.
Starting the breath in your belly,
Move the breath up into your chest.
And slowly allowing the breath out through your nose,
Physically relax,
Mentally relax deeper.
Breath comes in from your belly,
Filling you up.
Allowing the breath slowly out through your nose,
Mentally relax,
Physically relax deeper.
Breath comes in,
You feel.
Slowly out through your nose,
Sinking deeper,
Deeper,
More relaxed.
In.
Slowly out through the nose,
Relax deeper.
And deeper.
Breath comes in from your belly,
Filling you up.
And slowly out through your nose,
Moving your body.
Keep taking slow deep breaths in this way.
Breath comes in,
Fill.
Slowly out through your nose.
Relax.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Now slowly bringing your awareness back into your body.
The warmth,
The coolness,
The touch.
Grounding your awareness within your body.
Now from this grounding,
Just be aware of the gentle movement of the breath within your body.
The softening breath,
Not controlling your breathing in any way.
And start to notice whenever your attention moves towards a sound or a thought.
Every time your attention wanders away from your breathing,
Away from your body.
Just use a slow softening breath to re-immers your awareness within your body.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Breath comes in.
Now coming back into your body to the experience of just sitting here.
Starting to be aware of any sounds around you,
Just allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
