Welcome to this mindfulness meditation Before we begin,
Let's take a moment to talk about what mindfulness really means Mindfulness is simply the practice of being fully present of where we are,
What we're doing and how we're feeling without judgment It's not about stopping thoughts or controlling the mind Instead,
It's about noticing what's here moment by moment with a gentle curiosity By practicing mindfulness,
We create space space between stimulus and response space to breathe and space to live more fully in the present moment Even just a few minutes of practice can help reduce stress bring clarity and reconnect us to ourselves Now let's begin the practice together Find a comfortable position either sitting upright with your spine long or lying down if that feels better Gently close your eyes or soften your gaze Take a slow,
Deep breath in through your nose and release it gently out your mouth And again,
Inhale fully One more time Breathe in deeply and let it go Now allow your breath to return to its natural rhythm Notice the gentle rise and fall of your chest or the subtle movement of your belly as you breathe There's no need to change anything You're just here to observe If your mind begins to wonder,
Which it naturally will that's perfectly okay When you notice it drifting Gently and kindly guide your attention back to the breath For the next few moments,
Simply rest with the breath Breathing in and breathing out You might also bring your awareness to the sensations in your body Notice the weight of your body pressing down the feeling of contact with the floor or chair the temperature of the air on your skin Just observing without needing to fix or change anything Now expand your awareness to include sounds around you The hum of the room,
Distant noises,
Maybe even silence Notice how sounds arise and fade,
Just like thoughts and emotions And if at any moment you feel distracted,
Gently return to the breath And as we come toward the end of this practice Take a moment to notice how you feel Perhaps a little calmer,
A little more present Remember,
Mindfulness isn't about creating a special state It's simply about noticing what's here Take one more deep nourishing breath in And release it fully And when you're ready,
Gently bring small movements back into your body Wiggle your fingers and toes And slowly,
When it feels right,
Open your eyes Thank you for taking these moments to practice mindfulness together with me Remember,
Mindfulness can be as simple as pausing to notice your breath,
Your body,
Or the world around you Anytime,
Anywhere Carry this presence with you into the rest of your day
