In this meditation,
We are going to be exploring a general mindfulness practice,
Where we experiment with a couple different types of anchors that people might use in a general mindfulness practice,
And we'll be settling in with a focus and observation of the breath.
I hope that you enjoy it.
Start by getting comfortable.
The sit bones are evenly placed,
Noticing stability from the feet.
Posture is relaxed,
Spine comfortably upright.
Hands rest comfortably in the lap,
Allowing the eyes to close.
Notice your attention.
What is it that your attention or awareness is engaged with?
Are you anticipating what I'll say next?
Thinking about something that you just did or need to do.
It doesn't really matter where your attention is or where you're at.
It doesn't really matter where your attention is or with what your attention is engaged with.
Just noticing with a neutral mind,
No judgment.
Let's go ahead and switch our attention to our seat.
Feeling the sit bones comfortably resting in your chair,
Feeling the points of contact between your body and your chair.
The body rests heavily.
Now bringing your attention to your jaw.
A common place where many of us hold tension.
Releasing the lower jaw and allowing any tension to melt away here.
Bringing your attention to your tongue.
Allowing the tongue to relax gently in the base of the mouth.
Letting go of any tension inside the mouth.
Bringing your attention to your eyes and forehead.
Resting the eyes,
Relaxing the eyes and forehead.
Feeling tension release.
Now bringing your attention to your listening.
Direct your attention to each individual sound that you can hear in your environment.
Again,
Noticing with a neutral mind,
No judgment.
Now shifting your attention inward.
Allowing the attention to fall onto the breath.
The automatic rhythm of the breath.
Not doing anything here to manipulate or change the breath in any way.
Just observing its natural patterns.
Noticing the inhalation.
The exhalation.
Starting to notice the moment where you first begin your inhale.
Where your inhale first initiates in your body.
Now noticing where the exhalation initiates.
The very,
Very beginning of the exhalation.
If at any point you notice yourself becoming engaged with your thinking.
Just know the deal.
This is the nature of the mind.
Gently returning your attention to the breath.
The inhalation.
The exhalation.
Again,
Noticing the very,
Very first moment you begin your inhale.
Your exhale.
Following this easy pattern of breath.
This steady rhythm.
And giving yourself these moments to slow down.
Giving your complete awareness to each moment of the breath.
Staying centered and focused on the very beginning of each inhalation.
Where you notice it initiating in your body.
Following the entire inhalation.
Then taking note of the very first moment of your exhalation.
Where this occurs in your body.
Following it through.
Until the next inhalation begins.
When you notice the mind getting caught up in thoughts again.
Noticing it.
Gently returning to the pattern of breath.
Keeping the eyes closed.
Go ahead and let go of the meditation.
Let go of following the breath.
Keeping the mind easy.
Bring your attention to the area of your heart.
Begin to invoke a sense of gratitude.
Allow yourself to connect to the feeling of gratitude.
Gratitude for the many blessings you have in your life.
Gratitude for yourself.
For being here today.
For opening yourself up to new possibilities.
For taking the time to connect to a calmer,
Quieter,
More peaceful place within yourself.
Allowing the sense of gratitude to bring a hint of a smile to the outer corners of your mouth.
Allow the smile to touch your eyes.
In your own time,
You can begin to open your eyes about halfway.
Maintaining a nice soft gaze.
Bringing some awareness to the room that you're in.
To the seat that you're resting in.
To the sounds around you.
When you're ready,
You can open your eyes completely.
Feeling restored.
Relaxed.
Peaceful.
Chris
