Hey everyone,
Thanks for coming in here today.
I'm going to be leading you in a just general mindfulness meditation.
Just something that you can use when you want to get grounded and dig in.
So I want you to just become comfortable in your chair,
Whatever position is comfortable,
Sitting with a relaxed but straight posture,
Finding a position so that you will not become drowsy but that feels balanced and not straightening.
Allow your hands to rest comfortably in your lap.
Loosen any tight clothing that will restrict your stomach and just gently close your eyes.
Simply allow your body to become still.
Allow your shoulders,
Your chest and stomach to relax.
Focus your mind on the feeling of your breathing.
Begin by taking two or three deeper breaths from your diaphragm,
Letting the air flow all the way into your stomach without any push or strain.
And then flow gently back out again.
Repeat these two or three deep breaths,
Noticing an increased sense of calm and relaxation as you breathe in the clean,
Fresh air and breathe out any sense of tension or stress.
Now let your breathing find its own natural,
Comfortable rhythm and depth.
Focus your attention on the feeling of your breath as it comes in at the tip of your nose,
Moves through the back of your throat into your lower diaphragm and back out again,
Just letting your stomach rise and fall naturally with each breath.
Again,
Return your attention to the feeling of the breath at the tip of your nose.
You may notice that the breath is cooler coming in and warmer flowing out.
Allow your attention to be focused on your breath and away from the noise,
The thoughts in your head,
The feelings,
The concerns that may usually fill your mind.
As you gently breathe,
Become aware of where along the course of the breath you can most easily hold a feeling of gentle awareness of your breath.
It may be at the tip of your nose,
At the back of your throat,
In your chest or with the gentle rise and fall of your stomach.
Let your attention rest gently at that point as you continue to just watch your breath as the observer.
Awareness.
As you continue,
You will notice that the mind will become caught up with the thoughts,
The feelings,
It may become attached to these,
It may become attached to noises or other sensations you could feel or hear.
You may find yourself ruminating on something from the past,
Worrying about the future,
Or just flowing into fantasy.
This is to be expected,
It's okay,
This is the nature of the mind.
When you notice your mind wandering without self judgment,
Simply just observe that process of the mind.
Turn your attention to the breath when you notice it,
And just ride with the flow of the breath,
Feeling it move in and out,
In and out,
Freely shifting with a gentle and natural rhythm.
Mahatma Gandhi And again,
As you notice your mind wandering off,
There's no need to be critical of yourself.
You can hear the critical voice and let it go.
Just understand that this is the nature of the mind.
To easily become attached to daily concerns,
To become attached to feelings and memories.
Simply notice when it happens and let go.
Simply watch as they drift by,
As clouds blown by a breeze and return your attention to your breathing.
If it becomes difficult to not get caught up in thoughts,
Just let your mind gently count forward from one to 10 with each breath and just begin again.
When you feel like your mind is quieter,
Let it rest only on that feeling and experience of the breath right here,
Right now in this present moment.
Now just gently bring your attention back to the breath.
Bring your attention back into the space of the body,
This room.
Move around gently in the space of the chair.
When you're ready,
Open your eyes and gently stretch out.
