Mindfulness Meditation For Presence And Awareness

Hi friends,

I'm Allie.

Welcome to this guided mindfulness meditation Find a comfortable seated position either on a chair with your feet flat on the ground Or on a cushion with your legs crossed Place your hands on your lap or knees and gently close your eyes Let's begin by taking a few deep breaths Inhaling deeply through your nose and exhaling slowly through your mouth Feel the tension Leaving your body with each exhale.

Now bring your attention to your body Start by noticing the sensation in your toes Are they warm or cool?

Tense or relaxed?

Allow your awareness to travel through your feet Your ankles and calves Feel the weight of your legs as they rest on the surface beneath you Continue to scan through your body paying attention to any areas of tension or discomfort.

If you notice any tightness Gently breathe into that area Allowing it to soften and release.

As you move through each part of your body Let go of any judgments or thoughts Simply observe the sensations without attachment Shift your focus to your breath Notice the natural rhythm of your breathing Feel the coolness as you inhale and the warmth as you exhale Be fully present with each breath Letting go of any distractions If your mind begins to wander Gently guide it back to the breath There's no need to force anything This is a practice of gentle attention As we conclude this mindfulness meditation Take a moment to acknowledge the stillness within you Recognize that you can return to this sense of calm and presence at any time throughout your day Gently begin to bring movement back into your body Wiggle your fingers and your toes and when you're ready open your eyes Thank yourself for taking this time for mindfulness Carry the sense of awareness with you as you continue your day Thank you for sharing your practice with me.

I'll see you next time