Mindful Awareness Meditation

This meditation is to cultivate mindful awareness.

This is the basic practice.

I invite you to sit comfortably with the dignity of a mountain as you focus your attention on your breath,

Flowing in and out of your body.

Just observe it without changing anything about it.

Pay attention to the space of calm between each inhalation and exhalation.

Now inhale deeply,

Filling in your abdomen and hold your breath for four seconds before you release it gently.

And repeat this process once more.

Allow yourself to return to your normal breathing.

As you observe your breath,

Should you have any thoughts,

Just observe them with curiosity,

Without any judgement,

Without any assessment,

Without any evaluation,

In total neutrality,

And then let them go.

Moment to moment cultivating awareness.

Should you notice any discomfort or maybe boredom,

Sensations or any other urges,

Just notice them and let them go without any judgement.

As you focus your attention on your breath,

Flowing in and out,

Again in full awareness,

Gently release the need to be stressed,

Release the need to get up and go.

Just surrender to the moment.

Cultivate awareness moment to moment.

I invite you to pay attention to the movement of your abdomen and chest with each breath.

Notice the subtle movement of your clothes with your skin as you breathe.

Now,

Notice the temperature of the room you are in.

Notice the space your body occupies in the room.

As we come close to the end of this meditation,

Allow yourself to gently open your eyes when the sound of the bell stops.

Gently open your eyes.