Welcome to this guided meditation.
My name is Yogi Brian.
And find a comfortable spot.
So wherever you're at,
If you're in your room,
Living room,
Your house,
Or if you're in your car,
You're listening in your car,
Make sure you're parked,
Not driving.
Now you can be in your car,
You can be anywhere.
Either take a seated position with your spine straight,
Chin slightly tucked,
Legs can be either crossed or legs can be out in front of me or maybe wide legs out to the right and left.
Or you can sit on your knees,
Preferably your spine straight.
But if you have to lay down,
Not a problem.
As long as you're meditating,
It's great.
Or you can sit on a chair.
So many different options.
Don't overthink it.
Just find a comfortable spot.
No one's getting graded today.
Everyone's passing.
So no pressure.
You're passing already.
Just find that comfortable spot.
Once you find your comfortable spot,
Close the eyes and just pay attention to your breathing.
It's your natural breath here,
So nothing to do,
Nothing to control.
Just in and out.
You can count your breath.
Maybe one,
Two,
Three,
Four.
One,
Two,
Three,
Four.
But it's your natural breath.
Nothing to do,
Nothing to control.
Allowing your body to settle,
Allowing your mind to settle.
Just like a pebble in the water.
So the ripples go and the water settles and smooths out.
Just let it settle.
Nothing to do,
Nothing to control.
Just your breath and you've been breathing all your life.
So you know how to do this.
Just pay attention to your breath.
So you don't have to control it,
But just pay attention to it.
Is it shallow?
Is it smooth?
Is it choppy?
Just pay attention to the breath.
Your awareness is on your breath.
The inhales and exhales.
We take so many breaths per day,
We don't even think about it.
Our body just does it naturally,
Just does it automatically.
We don't have to think about it.
It's amazing.
But now we're paying attention to that breath.
So in and out,
Nice and smooth,
Steadying the water.
There you go.
Nice and smooth.
In and out.
Just feel the body settle,
Feel the body relax.
In through the nose,
Out through the nose and take a scan of your body.
From those toes,
In through the legs,
Into the torso,
The shoulders,
Through your arms,
To your fingertips,
Back up through your arms,
And your chest,
And your throat,
Your chin,
Your face,
And then out the crown of your head.
So you're just feeling that relaxing energy.
Your mind is slowing down,
Breath is smoothing out,
So in and out.
Still nothing to do,
Nothing to control.
Mindfulness.
Mindfulness is being in the present moment,
And we're coming back to that present moment.
So there's no tricks to get to the present moment.
It's just paying attention to the now.
So paying attention to your breath,
Paying attention to your body,
Noticing the sounds in the room,
Outside the room,
Paying attention to this present moment.
Paying attention to the present moment.
Inhale and exhale.
Feel in the breath,
Feel in the body,
Paying attention to the present moment.
Everything is here in the present moment.
Everything is here in the present moment.
Everything you need is in the present moment.
Start to wiggle your fingers,
Wiggle your toes,
Taking some movements in the body,
Maybe shifting from left and right,
Taking circles with the hips,
Just taking movements,
Maybe the arms come up.
You can open your eyes.
And just notice the body that is your mindfulness meditation.
Very simple.
Paying attention to the breath,
Paying attention to the body,
Paying attention to the sounds,
Paying attention to the present moment,
Mindfulness.
Hope you enjoyed this meditation today.
Again,
My name is Yogi Brian.
I hope you have a great rest of your day.
Namaste.
