Welcome to this short introductory guided meditation.
My name is Wayne.
I'm a meditation and mindfulness teacher based in British Columbia,
Canada,
And the founder of the Mindfulness Studio.
All you have to do is sit and listen to the sound of my voice.
Find a comfortable seat,
Either sitting on a chair with your feet on the floor,
Or if you're sitting on the floor sitting cross-legged with some back support.
Softly close your eyes or have a soft gaze.
Place your hands in your lap,
Either face up or face down.
Relax your shoulders and take a deep inhalation of breath and a slow exhale.
As you inhale,
Observe the breath fully as it fills your lungs,
Expands your ribs,
The chest rises,
And as you exhale,
The chest falls as the breath leaves the body.
Breathing in,
Chest rising,
And breathing out,
Chest falling.
Fully aware of the inhalation and the exhalation.
Breathing in,
Chest falling,
And breathing out.
Inhaling and exhaling.
And now let your awareness be at the tip of your nose,
And as you inhale,
Notice the cool sensation of the breath as the air flows through the back of the nostrils into the throat and fills the lungs.
And as you exhale,
Notice the warm air as it leaves the body.
Breathing in cool air,
And breathing out warm air.
Cool air in,
And warm air out.
Aware of the inhalation of breath and the exhalation.
Whenever the mind wanders gently and lovingly,
Bringing it back to notice the breath.
Aware of the inhalation and the exhalation.
Relax your arms.
Relax your shoulders.
Relax the legs and the feet.
And let your awareness simply be on the sensation of the breath.
Inhaling and exhaling.
Returning again and again to just notice the breath.
Nothing to do,
And no place to go.
Just here in this moment,
Noticing the breath.
Cool air that enters the back of the nose and the throat.
And warm air as it leaves the body.
Inhaling and exhaling.
And whenever the mind wanders,
Lovingly bringing it back to noticing the breath.
Aware of the sensation of the inhalation,
And aware of the sensation of the exhalation.
Breathing in and breathing out.
Taking a deep inhalation of breath.
And a slow exhalation.
One more deep inhalation.
And a slow exhale.
And take a moment to just notice your experience,
Whatever it is.
Notice how the physical body feels.
And notice if the mind is thus busy.
Notice if the emotions feel more peaceful.
And one more deep inhalation of breath.
And a slow exhale.
Thank you so much for spending this time with me.
And if you have any questions or comments or inquiries,
Please reach out to me at Mindfulness Studio.
