The world is full of magic things waiting for our senses to grow sharper.
W.
B.
Yeats Welcome to today's mindfulness meditation.
This simple breathe into stillness practice is designed to help you gently anchor your awareness in the present moment,
Calm the nervous system,
And create a sense of inner peace amidst the busyness of daily life.
Through mindful breathing,
You are invited to return to a place of stillness and clarity within.
So I'll invite you to begin by finding a comfortable position,
Either sitting or lying down.
Let your hands rest gently on your lap or at your sides.
You can close down your eyes or soften your gaze,
Taking a moment to settle in,
Allowing the weight of your body to be supported by the earth beneath you.
Bringing your attention to your breath,
The steady rhythm of air moving in and out of your body.
There is nothing you need to change,
Nothing to force,
Just observe.
Take a slow,
Deep inhale through your nose and a gentle exhale out through your mouth.
Let's do this a few more times.
Inhale,
Filling your lungs.
Exhale,
Releasing any tension.
Inhale,
Belly rises like a balloon.
Exhale,
Whole body relaxes.
Two more breaths just like this at your own pace.
Now,
Allow your breath to return to its natural pace.
Simply notice the sensation of breathing,
Feeling the coolness of the inhale and the warmth of the exhale.
The subtle rise and fall of your chest,
The gentle expansion of your belly.
If your mind wanders,
As minds naturally do,
Gently guide it back to the breath.
Each inhale,
A fresh beginning.
Each exhale,
A soft letting go.
There is no need to control anything,
Just be with the breath as it is.
Allowing yourself to be fully present in this moment,
Breathing,
Existing,
Aware.
As we move into the next few minutes,
If it feels right,
You might choose a simple anchor,
Silently noting,
Inhale as you breathe in,
Exhale as you breathe out,
Or simply resting your awareness in the feeling of breath itself.
When thoughts come and go,
Let them drift on by like clouds in the sky.
Acknowledge them and gently return to the breath.
You can now enjoy a few minutes of silence for yourself,
For self-guided breath awareness now.
I will meet you back on the other side.
As we near the close of this practice,
Bring your awareness back to your body,
The space around you,
The sounds in the distance.
Take a deep,
Nourishing breath in,
And a long,
Releasing breath out.
When you feel ready,
Begin to gently move your fingers and toes.
If your eyes are closed,
Softly flutter them open,
Returning to the present moment with clarity and ease.
Your breath is always here,
A steady companion.
You can return to it anytime,
Anchoring yourself in presence.
May this calm accompany you as you move through your day,
Enjoying the great gift of being alive.
Until next time,
Take good care.
