Welcome to this guided mindfulness meditation.
The purpose of this sound file is so you can experience the benefits of meditation and learn the skill of mindfulness.
By meditating on your own or by using this guided meditation on a regular basis you will train your brain to have a calm and still mind.
You'll be more emotionally centered and you'll increase your concentration.
Go ahead and put your cell phone on silent and sit in a place where you won't be disturbed.
You can sit on the floor or in a chair or on a pillow,
However you're comfortable.
To signal the meditation there will be a bell in the beginning and a bell at the end.
Keep your body in upright posture with your spine straight and comfortable,
Sitting in a stable position.
You can close your eyes all the way or you can keep them only half closed and allowing your vision to be unfocused,
Whichever you decide to be more comfortable for you.
Let's begin.
In this meditation we will focus on the breath and on stilling the mind.
You can go ahead and scan your body.
If you notice any spots of tension or anxiety you can just begin the process of relaxing them.
You don't have to relax it all the way just yet,
But just sort of get that process started.
As you do you can go ahead and bring all of your focus and your attention to the feeling of breathing.
Just allowing your breath to be comfortable,
Regular,
And smooth.
Just safe in this present moment.
As your body continues to relax you can allow yourself to let go of all the cares and worries just for the next few minutes.
Knowing that if you choose you can pick up those thoughts again after this meditation.
Maybe even with a new perspective.
But for now you can just simply allow all of your focus,
All of your attention to rest on your breathing.
Just allowing your breath to be comfortable,
Regular,
And smooth.
Just really enjoying this present moment.
All of your focus,
All of your attention on that feeling of breathing.
Just really enjoying this present moment.
Every now and then a thought may arise in your mind and that's okay.
That's just what the mind does the mind thinks.
But when that occurs you can feel free to acknowledge that thought without any form of judgment.
It's not a good thought,
It's not a bad thought,
It's just a thought.
You can just allow it to drift away as you bring your focus and your attention back to that feeling of breathing.
Just noticing the breath as you breathe in and out.
Noticing the feeling of breathing.
Just allowing your breath to be comfortable,
Regular,
And smooth.
Knowing you are exactly where you need to be,
Doing exactly what you need to be doing.
Knowing you are exactly where you need to be,
Doing exactly what you need to be doing.
You can also notice the feelings in your body as you sit.
And also notice those feelings without any form of judgment.
Not good or bad,
They're just feelings,
They're just sensations.
You can notice the sensation in the parts of your body that might be in contact with the floor.
Simply notice that feeling.
You can notice the feeling of the clothes on your body.
Noticing that sensation.
You can even begin to scan your body once more.
Just taking 30 seconds or so just to scan your body from the top of your head down to your feet.
Just notice which sensations you feel.
You can notice which parts of your body are tense,
Which are relaxed.
You don't have to change anything.
You can just simply notice.
And you can go ahead and bring your mind back to that feeling of breathing.
That feeling of just breathing in the present moment.
Just taking a moment to relax and to be still.
Notice that when you exhale,
The body automatically relaxes.
It can't help but do this.
This is how air is released from your lungs.
And that relaxation can stay with you.
Just all of your focus,
All of your attention on that feeling of breathing.
Just allowing it to be comfortable,
Regular,
And smooth.
Just safe in this present moment.
You might also notice some sounds in the room you're in,
Or maybe outdoors,
Or in the next room.
And those sounds are also sensations.
They aren't good or bad.
They're just sensations.
Begin viewing them without any form of judgment.
Just simply notice them.
Occasionally,
If you find your mind wandering,
Maybe caught up in a train of thought,
That's okay.
Just simply gently guide your mind back to that feeling of breathing.
Maybe noticing the different parts of the breath.
The inhale,
The exhale.
Also that space in time between the inhale and the exhale.
The top of the breath.
Maybe that time between the exhale and the inhale.
That space between breaths.
Notice what that feels like.
Because you're taking this time to improve yourself,
Improve your mind,
As a reward you can even say silently to yourself,
I feel good.
Because by meditating,
By practicing mindfulness,
It does feel good to be in the present moment.
To even notice the beauty in something as simple as breathing.
Something you do every moment of your life.
Just being able to notice that.
And to notice the various sensations you're feeling in this present moment.
As this meditation is slowly coming to a close,
You can feel free to notice the different sensations in your body once more.
Not just that feeling of breathing,
But also how your shoulders feel,
How your back feels,
How your stomach feels,
How your hips feel,
Your legs,
Your feet,
Even your eyes.
Notice the sensations that your body is producing.
They aren't good or bad,
They're just sensations.
Some might be more intense than others and that's okay.
Once more you can just bring your focus and your attention back to that feeling of breathing.
Just allowing your breath to be comfortable,
Regular,
And smooth.
Just enjoying this present moment.
Excellent.
You've done wonderfully.
Now you can continue through the rest of your day having a calm,
Focused mind and having even more energy because you've been able to clear away some of those obstacles.
You can begin viewing your life with more of a mindful perspective.
Have a wonderful day.
