During this meditation we move from mindfulness of body into mindfulness of breathing.
You just start out by taking a meditation posture,
Placing one hand in the other resting your lap,
Thumbs lightly touching,
Allowing your eyelids to gently close over,
Allowing them to relax,
Feeling the relaxation in your cheeks,
Your jaw,
Allowing your shoulders to drop slightly,
Releasing your chest,
Your upper back,
Allowing the relaxation to flow down through your arms,
Your hands,
Your fingers,
Relaxing your belly,
Opening your hips slightly and allowing that relaxation to flow down your legs to your feet.
Notice how relaxing into your body in this way establishes mindfulness.
Becoming aware of your thumbs touching each other,
That single point of touch,
Allowing the relaxation to flow down your legs to your feet,
Allowing the relaxation to flow down your legs to your feet,
Allowing the relaxation to flow down your legs to your feet,
Allowing the relaxation to flow down your legs to your feet,
Now gently open your awareness to the room around you,
Tuning into distant sounds,
The touch of air on your skin,
Tuning into how nice it is to have this opportunity to meditate,
Meditate,
Meditate,
Meditate,
Meditate,
Meditate,
Nothing to do,
Nowhere to go,
No one to be,
No one to be,
No one to be,
Now gently soften relaxed awareness into your body,
Becoming very aware of the sensations within your body,
Continuing to relax into your body,
Aware of the touch of your hands as they rest in your lap,
No one to be,
No one to be,
Aware of the pressure of your body as it rests on the chair or on the floor becoming very present within your body as you relax deeply into your body you may also notice a feeling of heaviness you you you you if your attention goes off to any thoughts or any sounds that's okay just acknowledge that your attention is wandered with a few slow softening breaths just soften and relax back into your body becoming very present again you noticing how nice it feels to be present nothing to do nowhere to go no one to be you anytime your attention goes out to a sound anytime your attention goes to a thought notice the effort to listen notice the effort to think takes so much effort and just gently soften relax that effort you you now noticing any tension you're holding in your chest and your belly and just relax your chest and belly and allowing your breathing to flow freely and naturally within your body you you you allow your awareness to sink inside your chest inside your lungs and feeling the gentle movement of breathing from that point notice as the breath comes in your body gently stretches outwards a gentle stretch with each breath in notice how nice that stretch feels and as each breath goes out your body deflates and relaxes feel how nice it is to relax your breath comes in your body stretches the gentle stretch the breath goes out your whole body relaxes notice how this breathing happens by itself this natural stretch this natural relaxation happens all by itself this natural relaxation happens all by yourself this natural relaxation happens all by yourself allowing your breathing to become subtle to become calm so gentle gentle can you feel the breathing in your upper back your upper chest the gentle stretch the gentle release can you notice that as the breath comes in the side of your ribs stretch outwards your chest opens and as it goes out it relaxes can you notice this movement in your belly the whole inside of your body stretches it relaxes with each breath aligning with your breathing more present within your body more present within your body more present within your body more present within your body coming back into your body now 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
