Hi,
Welcome to G.
G.
Mindful Living.
This short meditation session will help bring your busy mind back to the present moment.
And by finding that present moment,
You will be able to release your stressful emotions and have a more clear mind.
So,
Let's begin.
Find yourself in a comfortable position.
Really close your eyes.
Let the spine grow,
The shoulders draw in so the chest opens and you connect upwards to the sky above you.
Your breathing can happen fuller,
Deeper and richer.
Gently put your awareness on your breathing.
Noticing how the air enters and exits your body.
Feeling your stomach rise on every inhale and fall on every exhale.
Together let's take three cleansing breaths in through the nose and out through the mouth.
Feeling the breath fully and deeply.
Making sure to breathe into your chest and the belly,
Your ribs,
Your back.
Feeling the air as it touches your nose,
Fills your lungs like balloons in these three dimensional breaths.
Good.
Now you can return your regular breath in and out through the nose.
All that matters in this moment is your breath and the words you're hearing.
Anytime your mind wanders,
That's okay.
Let's return your awareness back to these words,
Back to your breath.
And as you breathe softly and slowly,
You feel yourself letting go,
Entering into a state of deep peace and relaxation.
And as your breathing continues to soften and deepen,
I want you to visualize three empty baskets in front of you.
One at the left,
One in the middle and one at the right.
The one on the left represents the past,
The one in the middle represents the present moment and the one at the right is the future.
I want you to start to filter your thoughts and put them into the right basket.
So anything comes up to your mind that belongs to the past.
Maybe the meeting you just had,
The unfinished email you were about to send,
The dishes that you haven't got a chance to do,
Anything from the past that bothers you,
Stresses you out,
Put them in the basket on the left.
If anything comes up that belongs to the future,
The presentation you are about to deliver tomorrow,
The piece of task that you need to finish tonight,
What you are going to eat for dinner later,
All the thoughts,
All the expectations and imaginations that don't belong to the present moment,
Leave them to the basket on the right.
And now try to focus on the basket in the middle,
The present moment.
What can be your breaths?
How does your breath feel like?
Are they deep?
Are they full?
Is your exhale longer than your inhale?
Focus the quality of your breath.
Or place your awareness on the sensations of your body.
Feel the textures of the clothes that touch your skin,
The sensation of your pelvis sitting on the floor.
Explore and discover any tensions in your body.
And gently place those sensations,
Those feelings to the basket in the middle.
It's very normal to have random thoughts come through during every meditation practice.
We're not trying to let them control us nor we're trying to control them.
We just need to observe and embrace those thoughts and gently place them into the right baskets.
Let's end this practice with three more deep breaths.
Exhale from the nose,
Exhale from the mouth.
Inhale and let it all out.
One more time,
Inhale and let everything leave the body.
Take this peaceful feeling with you as you slowly begin to wiggle your fingers and your toes.
Waking your body back up for a more relaxed and peaceful day.
And whenever you're ready,
Open your eyes back to the room around you.
Namaste.
