Hello and welcome to day one of the mindfulness meditation training.
Mindfulness means maintaining a moment by moment awareness of our thoughts,
Feelings,
Bodily sensations and surrounding environment.
Over the next seven days you will have an opportunity to familiarize yourself with a basic breathing technique and you will start exploring the art of focused attention.
Meditation has been shown to have beneficial effects on both the body and the mind and with regular practice you may soon start experiencing those benefits.
As you are venturing on this journey it might be helpful to schedule a time every day when you can practice mindfulness meditation.
This can be in the morning,
In the evening or even during your lunch break.
All you need is a quiet place where you can sit comfortably and close your eyes.
Make sure that you are in that place now and let's begin today's guided meditation.
Take a moment to sit comfortably.
You can sit on a chair with your feet flat on the ground or you can sit on the floor with your legs crossed.
Take a moment or two to settle the body.
Keep your back straight but relaxed.
You can rest your hands on your knees or in the lap,
Whatever feels more comfortable.
Begin the exercise with your eyes open,
Not staring at one particular point but just aware of the space around you.
Begin a soft gaze or focus.
Take a few deep breaths.
Inhale slowly through your nose and exhale through your mouth.
Focus your attention on the chest rising,
On the lungs filling with air and as you breathe out notice how the muscles in your body soften with each exhalation.
And with the next out breath close your eyes.
Now allow your breath to return to its natural rhythm.
In and out through the nose.
Bring your awareness to the fact that you are breathing.
Become aware of the movement of your breath as it enters and exits your body.
Observe that movement.
Follow it as it flows through your body.
If at any point your mind wanders or your attention drifts elsewhere with a gentle smile return to your breath.
Your breath is your anchor.
And now observe where your breath is most prominent.
It might be in your nostrils,
In your chest or in your abdomen.
Wherever you can feel your breath most bring your attention to that place.
Observe your breath.
In and out.
If your mind wanders with a gentle smile return to your breath and come back to observing it.
Just keep your focus on your breath and its natural rhythm.
Observe it.
Feel it.
Be curious about it.
If any sensation,
A feeling or a thought comes up during this exercise acknowledge it and return to focusing on your breath.
By practicing meditation you practice what you can imagine as your mind muscles which help you to keep your focus in one place for longer.
Come back to your breath.
Remember that your breath is your anchor.
Stay with your breath for a few more moments.
In and out.
Now slowly bring your attention back to your body.
Let go focusing on your breath.
Just reconnect with your body.
Feel it.
Feel the weight of your body.
Become more aware of contact of the body with the chair or the floor beneath you.
Notice how your thighs or the soles of your feet feel when touching the floor.
Become aware of the hands and arms and their weight on your lap.
Start to notice the sounds around you.
Those close up and those farther away.
When you are ready take a deep breath and lean forward stretching your body.
Take time to move your joints and muscles and open your eyes whenever you are ready.
Say thank you to yourself for taking first steps in practicing mindfulness meditation.
