Hello,
Beautiful soul.
As we begin today's mindfulness meditation,
Please find your most comfortable position.
This can be laying down or sitting cross-legged on the floor or in a comfy chair.
Hands can rest lightly on your lap or by your sides.
And I invite you to close your eyes.
Now let's take a deep inhale,
Holding the breath for a few seconds at the top of your inhale and then exhaling very slowly.
Then once more,
Inhaling.
Again,
Holding the breath at the top of the inhale for a few seconds and exhaling once more,
Releasing all worries from the day.
Sinking deeper into the chair or the bed,
Relaxing,
Releasing.
Now I'd like for you to simply begin focusing on the sensations of the breath,
The feeling of the inhale and exhale,
The cool sensations in the lungs as you inhale and the warm sensation on the upper lip as you exhale.
Just being present with those sensations and just noticing the flow of the breath throughout the body.
The mind may wander,
Just bringing it back to the breath and just continuing to breathe like that for a few moments.
Now just beginning to witness the sounds and sensations around you.
Maybe it's the sound of the AC or the sound of your breath.
Maybe it's the sound of a bird or there's chatter in the background.
Trying not to label anything as good or bad,
They just simply are.
They just simply exist in this moment.
Now beginning to witness the sensations of the body.
Noticing where your body is coming in contact with your chair or your bed.
Noticing if there are any cool or warm sensations on the skin as it comes in contact with the air around you.
Does the body feel heavy or tense?
Just noticing.
Bringing your attention to your jaw.
Are you holding any tension in the jaw?
If so,
Releasing the jaw and relaxing the face.
Bringing your attention to your back.
Relaxing the upper back and shoulders.
Relaxing the mid-back.
Using the lower back and sinking down into your chair or bed.
Bringing your attention to your arms and your hands.
Just allowing them to relax.
Hands unclench.
Fingers relax.
Arms relax.
Now bringing your attention to your legs.
The upper legs relax.
The calves and the feet relax.
Just allowing the body to sink further down into your chair or bed.
With every exhale you feel more and more relaxed.
Just witnessing the tension exiting the body.
And as your body relaxes more and more,
Maybe even a smile comes across your face.
Now coming back to the sensations of the breath once more.
And see if you can make your exhales twice as long as your inhales.
Really dragging out your exhales.
Sinking further into the chair or the bed with each exhale.
Sinking down.
And as we end this meditation,
I'd like for you to remember this feeling of relaxation.
And bringing it with you into the rest of your day.
The feeling of expansion in the lungs with those big inhales.
The relaxation and release of tension you felt while focusing on the sensations of the body.
And knowing that this is your natural state.
Seeing how long you can stay in this relaxed and focused state of awareness.
And on your next exhale you can begin to open the eyes and move the body.
Coming back to this moment.
I hope you have a beautiful day and thank you so much for joining us.
Namaste.
