For the next 10 minutes,
You will be guided into a mindfulness meditation.
As you become aware of your surroundings,
Your thoughts,
Your body,
And your breaths moment by moment,
You will come to find a deeper sense of peace and relaxation.
Over the next 10 minutes,
Know there is no right or wrong way of being.
Just allow yourself the space to just be as you are moment by moment,
And to accept every experience as it unfolds.
Keep your mind open,
Keep your heart open,
And let yourself enjoy the process of becoming mindful.
So let's begin.
Now sit in a comfortable position with your eyes closed and your head and neck as straight as possible.
Gently touch the tips of your thumb and forefingers.
Keeping your mouth closed,
Inhale and exhale through your nose.
Allow the inhalation to fill your stomach,
And breathe deeply into your stomach.
And then slowly exhale through your nose.
Notice the breath leave the stomach.
Just relax your stomach muscles and feel the cool air as it gently passes through the tip of your nose.
With each breath,
Slow your breathing down even more.
Notice your breath becoming slower and softer.
Now bring your awareness to the point between the eyebrows,
And imagine your breath slowly move in and out with each breath.
Just watch the breath as it comes into the point between the eyebrows.
Continue to allow your stomach to rise and fall with each breath.
And at any time during this meditation,
Know you may bring your attention to the sound of your breath and allow it to soothe your mind.
Now bring your attention to the sounds around you.
Try not to label them.
Just notice each sound.
Whether it's the sound of the music,
The sound of my voice,
Or any other sounds that are around you.
Whatever it may be,
Just notice and watch it without judgment.
Gently breathe the sound in with the inhalation.
And breathe the sound out with the exhalation.
Allow every sound to pass through you as if you're a hollow tube.
Now bring your attention to your body.
Beginning at the top of your head,
Slowly go down and become aware of each part of your body.
Notice your eyes.
Notice your cheeks and jaw muscles.
With the next breath,
Allow your eyes and jaw muscles to relax.
Gently allow your whole face to relax with every breath.
Next bring your attention to your neck and shoulders.
Become aware of any tension being held in this area.
Allow your neck and shoulders to relax with each breath.
Bringing your attention to your chest and stomach.
Just notice and allow the entire chest and stomach muscles to relax with every inhalation and exhalation.
Continuing to go down your body,
Noticing any sensations you may be experiencing at this time.
Again,
Do not label the sensation.
Just notice and watch each sensation and breathe into that area of your body.
As you notice the sounds around you and as you become aware of your body,
You may also notice your thoughts.
Remember,
Thoughts are impermanent.
They come and go like clouds on a windy day.
Simply watch the clouds come in and go out with each breath.
See each thought come into your mind's eye and then watch as the thought is gently blown away by a soft breeze.
See it drift up into the blue sky.
With every inhalation,
Simply become aware of each thought.
And with each exhalation,
Allow the thought to float away.
You are the great watcher of the mind.
Simply witness each thought.
Notice your mind as if watching a movie.
You are simply an observer.
And with one last breath,
Relax completely into this moment and know that all is okay.
Now with the next three breaths,
Start to bring yourself back to the room.
Slowly bring yourself back to the moment.
Keeping your heart open and keeping your mind open,
Continue to enjoy becoming mindful.
