Mindfulness Meditation - Stillness, Softness, And Space

Welcome to this mindfulness meditation.

Today we will focus on becoming aware of our thoughts without judgment,

Allowing us to recognize negative patterns and replace them with positive ones.

Find a comfortable seat,

Close your eyes and take a deep breath in and slowly exhale.

Begin by bringing your attention to your body.

Notice any areas of tension and gently allow them to relax.

Starting from your feet,

Feel the relaxation traveling up through your legs,

Into your hips,

Your torso,

Your arms and finally into your head.

Allow each breath to help you sink deeper into relaxation.

Now bring your attention to your breath.

Notice the natural rhythm of your breathing without trying to change it.

Simply observe the inhale and exhale.

Feel the cool air entering your nostrils and the warm air leaving your body.

As you continue to breathe,

Start to notice your thoughts.

Imagine them as clouds passing through the sky of your mind.

There is no need to engage with them or judge them.

Simply observe each thought as it arises and then let it pass.

If you notice a negative thought,

Acknowledge it without judgment.

Say to yourself,

I see you and then let it float away like a cloud.

Remember,

The goal is not to push thoughts away but to observe them and let them go naturally.

Now gently introduce positive thoughts.

As you observe a negative thought and let it go,

Replace it with a positive affirmation.

For example,

If you notice a thought like I'm not good enough,

Replace it with I am capable and worthy.

Continue this practice observing,

Letting go and replacing.

Imagine yourself in a peaceful,

Beautiful place such as a serene countryside.

Feel the warmth of the sun on your skin,

The gentle breeze and the calming sounds of nature around you.

Visualize your positive thoughts as seeds planted in this tranquil environment,

Growing and flourishing.

Take a few moments to reflect on how you feel.

Notice any changes in your mental state,

Any lightness or positivity that has arisen.

Allow yourself to bask in this feeling of peace and self-compassion.

When you're ready,

Slowly bring your awareness back to your body.

Wiggle your fingers and toes,

Gently stretch and take a deep breath in.

As you exhale,

Slowly open your eyes.

Take a moment to appreciate the calm and positive state you have cultivated.

Thank you for joining this mindfulness meditation.

Carry this sense of awareness and positivity with you throughout your day.