Whether you are new to meditation or returning to your practice,
This short mindfulness meditation is about going to the basics to discover the foundations and benefits of meditation.
Be in tune with yourself so that you can find peace in your inner world among a potentially hectic and stressful outer world.
Let all of that go for now,
As you focus on your breath to become present.
When you settle in the present moment,
You can't be anxious about the future or regretful of the past.
You are simply present.
Hello and welcome to the first of the Foundations of Mindfulness Meditation Series.
I'm Sarah Raymond and I'll be your guide for these practices.
Meditation is about waking up to your experience with trust and acceptance.
And I am excited to offer this series because I believe we can each do our part to make the world a better place by taking care of ourselves,
By enjoying the benefits of meditation.
If you know of anyone else who might benefit from this practice,
Please consider sharing.
What would the world be like if we all practiced meditation?
Now let's begin.
I invite you to make yourself comfortable.
Choose a position either seated or lying down where you can be relaxed yet alert.
When you feel ready,
Close your eyes or soften your gaze to begin to attune your attention inward.
You may start to settle and allow your body to let go.
As you look inward and become the observer of your present experience,
Meet what you notice with acceptance rather than judgment,
Expectations,
Or the desire to change.
Simply allow and observe.
Become aware of your breath now.
Allow your attention to tune into any aspect of your breath that draws your focus first.
Watch without changing your breath.
Sense your breath.
Sense it.
Feel it.
Follow it.
Your breath is a perfect focus for practicing being present in meditation.
Breath is always changing.
It is impermanent.
When you are focused on your breath,
You are in the present moment.
Because you cannot get back a past breath or breathe a future breath before the present time.
Life always takes place in this present moment.
Your life is a series of present moment experiences,
One breath at a time.
Continue attending to your natural,
Effortless breath.
When your mind wanders during this practice,
Bring your attention back to observing and feeling your breath.
Meditation is not about stopping your mind or your thoughts.
In fact,
That is impossible.
Simply notice that your mind has shifted away from your focal point,
And with compassion and love,
Bring your attention back to your breath.
Begin again.
Experience all there is to know about your breath.
Perhaps,
You notice something about your breath you may not have noticed before.
Maybe you notice the temperature of the air as you breathe in and out.
Or the rhythm of your breath.
You may become aware of the movement in your body as you breathe.
Each exhale is a time to let go even further into relaxation.
Be in stillness in the present.
Be in peace.
Be a body being breathed in this present moment.
You may notice with the attention on your breath,
It has slowed down.
It has relaxed you.
By focusing on your breath mindfully,
You are sending a signal to your body and mind that you are safe and it's okay to relax.
Let your attention drift from your breath and notice how you are feeling.
Now begin to deepen your breath and as I guide you back to full awareness,
You can recognize that your breath is a powerful key to developing inner peace among stress and chaos in the outer world.
Your breath is there for you.
Remind yourself as often as you need today and every day.
And then breathe out in this present moment.
When you are ready,
Begin to let a little light into your eyes and smile in gratitude for taking this time for yourself.
Come back to this practice or the others in the series as often as you need and share this practice with anyone you know who may benefit from meditation.
Thank you for practicing with me today.
I hope you have a wonderful day.
