Mindfulness Meditation

Welcome to Making Meditation Mainstream 10-Minute Meditations.

My name is Henry.

The meditation theme for today is mindfulness,

Awareness and attention.

Mindfulness is simply choosing what to do with our attention and awareness,

Being skillful with the use of your attention.

Mindfulness is purposely spending time to observe our minds and how we are in the present moment,

With the goal being to be less distracted and less caught up in the stories we have created for ourselves.

By sitting down and observing our mind we better understand what brings us happiness and peace and what causes us suffering or to feel unsatisfied.

We can then make wiser choices and when we make wiser choices we become happier.

We become more at ease with life.

Now get yourself settled as we will now begin the meditation sequence.

Take a moment now to just settle and relax.

Close your eyes.

Together let's take three breaths and on each exhale allow yourself to relax more and more.

Bring yourself into the present moment.

Allow the past to be the past and the future to be the future.

You are safe in this moment right now and to let everything else go for this moment.

Place your attention on the top of your head and allow a deep sense of relaxation to cascade slowly down onto your face.

Feel your eyes become heavy.

Release your jaw.

Soften your mouth and allow your tongue to sit comfortably on the roof of your mouth.

Allow your shoulders to fall away from your neck.

Completely relax your arms.

Release your stomach and feel your legs and feet become completely relaxed.

Now place your focus and attention upon the breath.

Watching the inhale and exhale of the breath.

Witnessing the rise and fall of the chest.

Should you have thoughts or distractions just acknowledge them.

Allow them to drift slowly away and calmly return your attention back to the rise and fall of your chest.

Take a moment now to contemplate the theme for today.

Thank you for joining Making Meditation Mainstream.