Hello there,
I'm here to lead you through a mindfulness meditation,
Practicing the three anchors of meditation,
Breath,
Sound,
And body anchor.
During this meditation you're welcome to sit,
Stand,
You can find yourself on the ground laying on your yoga mat,
Whatever feels good for you.
Allowing your eyes to be closed or soft.
And your palms can be face up for more energy or face down for more grounding.
Beginning with a few deep breaths all the way down into your belly,
Filling up,
Breathing into that diaphragm.
And exhaling out,
Grounding yourself into the practice,
Tuning in.
This will start by bringing our awareness to our body.
Noticing your posture,
Noticing the parts of your body touching the ground where your hands might be resting.
Maybe the outline of your body,
Softening into your present moment awareness.
I invite you to use the word grounding as you inhale and softening as you exhale.
Using those words as your anchor,
Tuning your awareness into your breath.
Noticing how it nourishes you on the inhale and eases you on the exhale.
Notice the rise and fall of your belly,
The expansion of your inhale.
How your breath is cool on the inhale and warm on the exhale.
Now I invite you to use the words nourishment on the inhale and release on the exhale.
Bringing your awareness to sound,
Allowing your breath to go into the peripheral of your awareness.
Allowing any sounds that you're hearing to rise and guide your meditation,
Even noticing the space between the sounds.
Maybe there's a bird or a car,
Someone talking in the next room.
Naming that sound,
Allowing it to be part of your awareness and not a distraction.
If you find yourself wandering,
Again you can label it and guide yourself back to sound,
Using it as your anchor.
If you're noticing you're wandering more,
You can always use the word present moment as you inhale.
And exhale,
Use the word release.
Releasing that sound.
Remembering to notice with openness,
Allow these different sensations to flow in and out of your practice.
Allowing your feelings to arise without judgment,
Noticing and adjusting as you move through your practice.
Realizing that mindfulness is a journey.
And when you're ready to return to the space,
Take a big deep inhale to your belly.
Maybe wiggling your fingers and toes,
Give yourself a big exhale out the mouth.
Bringing your hands to heart center,
Sending gratitude to this practice.
And allow yourself to return.
Thank you so much for practicing with me.
See you soon.
Namaste.
