So for today's session I'm going to lead you through a guided mindfulness meditation.
All you need for this meditation as the title suggests is a cup of coffee.
The idea being that we're going to use the cup of coffee itself as the meditation object.
So in usual mindfulness meditation you will choose an anchor,
An object,
Typically the breath,
And when your mind wanders you bring it back to that meditation object.
But the good thing about mindfulness meditation is that you can choose any object to be that anchor.
Your mind wanders,
You bring it back.
Our goal being to observe the present moment as it is,
For what it is,
Right now.
So if you aren't already holding your cup of coffee,
Pause this audio,
Go and make yourself one,
And then resume.
Okay,
So take a seat,
Get yourself comfortable,
And hold that cup of coffee in your hands,
And take a big slow breath in through the nose and out through the mouth.
And hold that cup of coffee in your hands.
I'm going to be doing it with you.
I want you to hold the cup of coffee in your hands,
And simply feel the warmth emanating from inside of the cup.
And while you're feeling that warmth,
Really take a look at the cup in your hands.
Look at the color,
Look at the shape,
Look at the decorations.
Feel what it feels like on your skin,
The warmth and the texture.
Look at the coffee inside,
Note the color,
Note any bubbles or crema,
Note the smell.
Coffee up to your nose and breathe in,
And really note the aromas that are hitting your nose.
And now slowly and gently,
Bring that cup up to your lips and take a sip.
Take a sip,
Feel the warmth in your mouth,
Taste the coffee,
And then when you're ready,
Swallow.
Sometimes it's good to sigh,
Just,
Ah.
Yeah,
There are things you've got to do today,
Work,
Relationships,
Jobs,
Housework,
But right now,
All you need to do is sit and enjoy your cup of coffee.
Feel the weight of the cup in your hands,
The coffee in your mouth.
Smell the aroma and listen to the sounds in your environment as you continue to slowly,
Mindfully drink that cup of coffee.
There is no rush here,
Nothing you have to be doing or thinking about,
Just this one cup of coffee.
If you notice that your mind is wandering into anxiety,
Into rumination,
Into thoughts of the future,
Or memories of the past,
Or emotions,
All of that is fine.
Observe it,
Acknowledge it,
Thank it even,
And then let it go,
And return your focus back to the cup of coffee in your hands.
Feel the weight of the cup and the sensations and the warmth on your skin.
Smell the coffee,
Taste the coffee,
And hear the sounds in your environment.
For the next few minutes,
There is nothing you need to be doing.
Other than drinking this cup of coffee.
With the cup in your hands,
Take another slow,
Deep breath in through the nose and out through the mouth,
Then another sip of coffee,
Mindfully observing the taste.
And when your mind wanders,
Gently,
Calmly,
Bring it back to the sensations of the coffee in your hands,
The taste in your mouth,
The smell at your nose,
And the sounds of the environment as you drink.
And take as long as you like with this cup of coffee,
There's nothing else you need to be doing.
You can play this audio every morning,
If you like,
As an accompaniment to your coffee,
Or just to remind yourself of how to take a mindful coffee break.
Remember,
When your mind wanders into the future,
Or the past,
Or you get lost in emotionality,
Gently acknowledge it and calmly return yourself back to the sensations of the coffee cup,
The tastes,
The smells,
The feelings,
And the sounds in the present moment.
Thank you,
And have a great day.
