Welcome to your mindfulness meditation.
Start with a few stretches to easing up your body and after that settle in a comfortable position,
Ideally with your spine straight,
So you can stay still in the next 20 minutes.
You could also sit in a chair,
Close your eyes and soften your face,
All the facial muscles,
Soften the skin and begin noticing your breathing,
The flow of air moving within,
Inhaling into your nose and exhaling out through your nose.
And notice how does it feel when the ribcage is expanding and when the ribcage is relaxing.
We will start inhaling and exhaling for the count of four.
No pressure if four feels too much,
You could do it for less.
Inhaling for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
And exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
On the next one we are adding holding of the breath in between.
Inhale for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And last time.
Breathe in for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
And exhale for one,
Two,
Three,
Four.
Allowing the flow of air to continue on its own.
Notice how your body feels.
Notice the sensations.
Notice the pace of the breath and feel where your body is touching the floor or the chair and allow your body to really settle and sink even deeper.
Feel do you have any other contact points.
Maybe where the palms are resting on the knees.
Any feelings there?
Is it a soft and a light touch or more heavy one?
From your palms move upwards to your ears.
What do you hear in this moment?
Maybe you could hear the air passing in and out,
Feeling your breathing.
Isolate for a moment only this sound.
Allow the sound of your breathing to spread within.
Expanding your awareness with it.
Just listening.
Then add the sound of my voice.
Take a moment and notice the sound of my voice.
See if there are any other noises in the room.
Keeping the eyes closed,
Allowing to open your other senses,
Feeling the space within the room with your ears.
Now distinct only my voice from among any other sounds or noises in the room.
Bring the sound of my voice closer to your attention for a few moments and then let it go.
Go beyond the room and see if you can hear anything outside of the room.
Maybe the sound from animals,
Singing of a bird,
The sound of a car,
Someone walking on the street.
People chatting outside.
Or it might be the sound of an early morning bubbling with energy or the peaceful sound of the evening where everything is coming to rest.
Choose one of the sounds and isolate it from all the rest.
Embrace the sound in your mind,
In your senses.
No need to focus on its source.
Just listening.
Take a couple of in and out breaths here,
Feeling the sound with your inhales and with your exhales.
No judgment,
No framing.
Giving up to the present moment.
Make the sound very vivid and then let it go.
Realizing once again all the sounds outside of the room.
Make them very vivid too,
Without focusing on anyone specifically.
Observe them like a whole as a whole and notice how does the body feel in this moment.
Is it settled down in ease?
And start coming closer to your body.
Start coming closer inside the room,
Feeling the space with your own presence.
Bring yourself one with the surrounding space,
With my voice,
With the music,
With the flow of air and see how does it feel.
No need to change anything.
Everything is okay.
Remember this feeling in this moment.
You could always come back to your present moment awareness at any time during the day and see how does it feel.
Allowing yourself to drop the need to change anything.
Allowing everything,
Including yourself,
To be just the way it is.
Just the way you are.
That everything is really okay.
And allow this feeling to really settle down into your being and allow really to remember this feeling so you can call anytime you need,
Anytime during the day to be mindful and present.
Slowly start noticing once again where the body is touching the floor.
Is it light?
Is it heavy?
Feeling the sitting bones,
Feeling the floor beneath the sitting bones,
The palms on the top of your thighs or knees,
Feel the touch of your palms.
You could choose from this moment to continue the meditation on your own,
Keeping your awareness within the present moment,
Within the sensations,
Within the body,
The sound,
The thoughts which might flow through your mind.
Or if you want to come out now,
Take it very slowly.
First imagine you're moving your fingertips,
You're wiggling the fingertips of your hands and slowly start moving them.
And tilt your neck a couple of times,
Left to right.
Left to right.
And finally when you're ready,
Open your eyes.
Thank you for listening.
