Welcome to this mindfulness meditation.
Find a comfortable seat.
For the beginning,
Keep your eyes open and gently gaze to the space around you.
Take a moment to notice the light and colors in your environment.
Take a moment to notice the sounds around you.
What sounds do you hear,
Even those far away?
Take a moment to notice if there's any particular smell or taste in your mouth.
Take a moment to notice the touch of your body,
Feel the ground beneath you,
The sensation of your hands resting on your thighs or your lower belly.
Allow yourself to receive everything happening outside with curiosity and openness.
Receive the outer world.
Now,
Begin to bring your awareness inward.
You may want to close your eyes now or keep them softly focused on one spot,
Soft in your gaze,
If this feels more orientating to you.
Otherwise,
Close your eyes and focus on your inner world.
Allow your attention to drift inside.
Become an observer of your inner world.
Just notice what is present within.
Don't try to control or judge,
Simply observe what is here and now.
Gently bring your awareness to your breath.
Feel the cool air as it enters your nostrils and the warmth as it leaves.
Follow the movement of the breath in and out.
Notice how your belly rises on the inhale and falls on the exhale.
Observe the flow of each inhale and exhale.
If your mind wanders,
Gently bring your attention back to the breath,
To the rhythm of each inhale and exhale.
The breath is always there.
You can use the breath as an anchor to bring you back to the present moment.
The breath is always an invitation to come to the moment-to-moment presence.
Now,
Expand your awareness to the physical sensations in your body.
Are there any areas of tension or discomfort?
Just notice them.
Allow the breath to soften those areas.
With compassion,
Observe any emotions that arise.
You may feel joy,
Sadness,
Impatience,
Calmness,
Frustration or anything in between,
Anything on the spectrum of the emotions.
You may feel many thoughts flowing through your mind,
Or maybe you have a very calm mind.
However your inner state is right now,
Just observe non-judgmentally your physical sensations,
Emotions and thoughts.
Kind to yourself as you notice your thoughts,
Physical sensations and emotions without judgment.
Each time your mind wanders,
Gently return to your breath.
Notice how the breath can anchor you to the present moment.
If physical sensations come up,
Simply acknowledge them and let them pass by.
If thoughts come up,
Simply acknowledge them and let them pass.
If emotions come up,
Simply acknowledge them and let them go.
Remember,
You are not your physical sensations.
You are not your thoughts.
You are not your emotions.
Because they come and go,
Allow them to come and go like clouds in the sky,
Knowing that you are nothing that comes and goes.
Allow the flow within.
Focus again on your breath,
Its natural rhythm and the stillness it brings to you.
Whenever you get distracted,
Kindly guide your attention back to the breath without criticism.
Each time you return,
You are deepening your mindfulness practice.
Remember,
Mindfulness is not about perfection.
It's about being aware of the present moment.
So bring your attention back with patience and compassion.
As we near the end of this meditation,
Take a moment to be present with the inner stillness.
For one moment,
Notice this quiet,
Still inner state.
Take a few deep breaths and gently start to bring your awareness back to your surroundings.
Begin to notice the sounds around you,
The surface beneath you,
And the movement in your body.
Slowly stretch and adjust,
Taking your time to transition back into the present moment.
And when you're ready,
Gently open your eyes.
Gently gaze to the space around you,
Receive the light,
The colors in your environment.
Receive the outer world.
Thank yourself for taking the time to find stillness and practice the mindfulness.
Carry the stillness and mindfulness of this practice with you into the rest of your day.
Namaste.
