This guided meditation is designed to help you cultivate practising mindfulness and find inner calm amidst the busyness of your daily life.
Finding moments of peace and stillness can be challenging in a fast paced world,
But once we learn how to practice mindfulness it becomes easier to be in the moment.
Begin this journey into mindfulness by finding a quiet space and sit or lie down.
Close your eyes and take a deep breath in through your mouth,
Allowing the air to fill your lungs.
As you exhale slowly through your mouth,
Release any tension or stress that you may be carrying.
Take a few more slow deep breaths.
Breathing in cool,
Refreshing air,
Breathing out hot,
Tense air.
As you breathe deeply,
Give yourself permission to let go of the demands and distractions of the outside world and turn your focus inward.
Bring your attention back to your breathing,
Notice the gentle rise and fall of your chest as you breathe.
Feel the support of the surface beneath you,
Grounding you in this present moment.
Although it is impossible to completely switch off your thoughts,
This mindfulness hack will help you to redirect them easily and stay focused on your meditation.
When any thoughts or worries enter into your mind,
Simply visualise them as if they are clouds in a clear sky.
This way you can acknowledge them without judgement or getting involved with them.
Simply watch them float silently by at a distance and allow yourself to gently return your focus to your breathing.
Now direct your awareness inward to your whole body.
Let your mind scan yourself from the top of your head down to the tips of your toes.
Notice any areas of tension or discomfort.
Send thoughts of love to those places,
Feelings of warmth.
Think of a warm wave of relaxation flowing to those parts of your body that need it,
Dissolving any tightness or stress.
Feel your muscles soften and that area of your body becoming more at ease,
Bathed in love and kindness.
Now,
Let's begin the process of cultivating mindfulness by focusing on the present moment.
Bring your attention to the sensations of your breath,
The coolness as you inhale and the warmth as you exhale.
Notice the subtle rhythm and flow of your breath,
Observing each inhalation and exhalation with gentle curiosity.
If any stray thoughts arise,
Once again acknowledge them without judgement.
They are just thoughts that arise.
You might find it useful to say to yourself,
This is a thought.
Visualise it as such and then just let it drift away.
Gently guide your attention back to your breath.
Allow yourself to be fully present in this moment,
Embracing the simplicity and peace that mindfulness brings.
With each breath,
Feel a sense of clarity and calmness wash over you.
Now expand your awareness to the world around you.
Notice any sounds,
Smells or sensations in your environment.
Embrace this interconnectedness with the present moment,
Feeling a deep sense of gratitude for the simple joys that surround you.
For this moment,
You are here,
Relaxing and at peace.
Take a moment now to appreciate the gift of stillness and mindfulness in your busy life.
As we slowly start to come out of the meditation,
Once again bring your attention back to your breath and take a couple of deep breaths to help gently reawaken your body and mind.
Carry this sense of mindfulness and inner calm with you as you navigate the rest of your day.
Remember,
Even in the midst of busyness,
You can always return to this place of peace within you.
Thank you for joining me.
May your practice of mindfulness continue to bring you clarity,
Presence and a deep sense of well being.
Until next time,
Be kind to yourself and embrace the power of mindfulness in your everyday life.
