Before we start this meditation,
I'll invite you to find a comfortable and quiet space.
And just notice the area around you Notice the sights,
The surroundings.
Notice your environment.
The objects around you.
Perhaps turning your head right and left.
Maybe fixating your gaze on a certain object.
Noticing this object's texture.
Shape.
Colors.
Notice the fine detail within this object that we so often miss in daily life.
I'm just taking a couple more moments to really notice this keep your focus on that one object.
Maybe drawing a little bit more awareness to that object.
Seeing things you may not have seen before.
When you are ready,
I'll invite you to gently close the eyes or lower the gaze Now the same thing here.
Let's notice the detail within our breath.
Wherever you are,
Draw awareness to your breath.
Noticing the detail of the breath.
The pace,
The length.
The speed.
Does the breath travel all the way up to your lungs and all the way down to your belly?
Or does it stop somewhere in the middle?
Is it a little bit more shallow?
What's the quality of the breath?
Is it tight?
Is it short?
I'm just taking some time to notice this.
The fine detail.
And our breath.
That we may usually miss.
Now draw your awareness to your body.
And I'll invite you to do a body scan from head to toe.
And maybe locating an area in the body that you want to spend some time focusing on.
Let's start to notice that part of the body any sensations that arise.
Maybe it's a tension or a tightness.
Maybe it's a rush of energy,
Tingling,
Almost like a pins and needles type of feeling.
Maybe it's spaciousness,
Length.
Openness.
Maybe there's lightness.
Now bringing your awareness to your thoughts.
And the thoughts,
Whatever is coming up for you at the moment.
Just simply notice giving space to these thoughts.
Without judgement.
Without thinking these thoughts are wrong.
I'm just taking some time to notice.
Maybe picking out a particular thought you have.
And thinking about this thought in greater awareness.
Maybe it's something you believe about yourself.
Something you believe about the world.
A perception,
Maybe an interpretation.
And whatever comes up.
Maybe allow it to be there Allow it to linger in your awareness.
Notice the intensity of this thought.
Notice the weight that it carries.
Or maybe notice the lightness that it carries.
Maybe notice the space it brings you.
And we all have different experiences.
So there's definitely no right or wrong.
Your situation,
Your thoughts,
Your breath,
Your body,
So unique.
And the best way to honor that is to tune in and accept with compassion whatever may be happening for you at the moment Now start to bring your awareness to the whole body.
Noticing that you are part of your environment noticing the small detail in the things that we may miss in our day-to-day lives.
As we come to a close for this practice I'll invite you to think of one way you can add a bit more mindfulness into your life.
Maybe it's creating more space within your day,
Within your tasks.
Maybe it's stopping to focus on your breath.
Maybe it's taking care of yourself,
Self-care.
And just notice.
I'll invite you to stay here for a little bit longer if you need.
If you'd like to join me in ending this practice,
I'll invite you to bring some movement into your fingertips and the toes.
And when the time is right,
You can gently blink open the eyes.
Noticing this space,
The environment around you Thank you so much for listening to this meditation and I hope you have a great day ahead.
