Hello this is Neda.
Let's do a short mindfulness meditation together.
Take a nice comfortable sitting position which is alert and relax.
You could also stand up if you're feeling too sleepy or lay down if your mind is too agitated.
Now take a couple deep breaths.
With each exhale invite your body to be a little bit more relaxed.
Let go of anything that has happened so far and anything you are going to do after this.
Let's practice being in this moment together.
Let your breathing get back to the normal pace and feel your body in any position you are.
In mindfulness practices you want to deliberately pay attention to our current experience and in this practice we are just sitting,
Standing,
Lying down and breathing.
So let's feel this experience.
There is no need to do anything special.
You don't even need to control your breathing.
Your body knows how to take the next breath.
Just notice your body breathing and feel the breath coming in and going out.
You might feel your stomach or your chest going up and down or you might feel a cool air by each inhale and a warm air by each exhale at your nostrils.
You might feel your body whole body breathing like a balloon.
Many people use breath as a mindfulness anchor.
It's what brings them back to the present moment every time they get distracted.
Our mind's job is to produce thoughts so we don't want to stop thinking.
We just want to smoothly let go of any thoughts that come at us during meditation without any judgment.
Nicely just tell your mind not now and come back to the breath.
The simplicity of this practice is that we don't want to do anything.
We just want to be and feel our breath in our body.
Every time you get distracted very easily just let go of the distraction and start the next breath more mindfully as if it's the first breath you're taking.
Be curious about this breath.
Feel the inhale to the top.
Notice the pause before the exhale begins.
One breath at a time.
Before finishing this practice let go of any judgment that you might have.
Just thank yourself for trying this practice and have the intention of taking this mindful presence to the next thing that you're doing.
