Mindfulness Meditation

09:25

09:25

Mindfulness Meditation

by Nischka Franck

Rated

4.3

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

105

This meditation is very suitable for beginners. It is good for the root chakra and helps you to calm down in times of stress and uncertainty. You can do it regularly if you need it. It also helps to reduce anxiety.

Meet your Teacher

Cologne, Germany

Meet your Teacher

Cologne, Germany

Transcript

Mindfulness Meditation Meditation is one of the only forms of self-care that allows you to unwind while also giving you the opportunity to connect with yourself better and increase your awareness of the self. Assume the lotus posture with your legs loosely crossed as you sit on the floor with your back straight and your shoulders slightly rolled back. Give your body a moment to get comfortable and settle into this position. Take your time and find your balance. And once you feel ready gently let your eyelids to descend over your eyes. And take a couple of nice big and deep breaths in through the nose and breathe out through the mouth. Breathe in deeply letting your belly expand as you inhale and retreat back to your body as you let your out breath carry away the tension and stress present in your body. Turn your attention away from anything else in your mind and let go of any sense of urgency. Set the intention to the present in the here and now as you continue to take deep cleansing breaths. Now allow your breath to fall into a naturally comfortable rhythm and let your body serve you by itself. And as you sit there in stillness and silence tune in what the weather pattern is like within your body and mind right now. Listen to any thoughts in your mind, Any sensations or strong emotions you might be feeling in this very moment. Try to open up to yourself and listen closely to what your body tells you. Notice anything that catches your intention and acknowledge it without responding to it or resisting anything that you learn about yourself. Notice your tendency to react to your thoughts or emotions. Notice any attempt to suppress your feelings and gently remind yourself to let go. Let everything be as it is as you find it in your mind and in your body. Let all feelings simply wash over you and pass you by. For the next few moments I will be saying some affirmations out loud and I invite you to join me. Repeat my words after me silently in your mind or if it helps soothe your mind slowly out loud and you will begin to release any uncomfortable feelings around your anxiety. As you say them one by one dedicate one or two full relaxed breaths to each affirmation. Allow your own words to take root into your subconscious. Let's begin now. I am here. I am present in this very moment. I am aware of my breath and I am aware of its movement through me. I am aware of my heartbeat and I am aware of my body. I am aware of the blood pumping through my body. And as I breathe in and out I am aware of the anxiety. I know that I am afraid and I am aware that these feelings are no longer serving me. I am aware of my breath. I am breathing in the light and breathing out the stress. Breathing in the light breathing out the stress. Breathing in the light. Breathing out the stress. I am calming down. My mind is slowly down. I am releasing my negative thoughts as I breathe in and out. I calm my anxiety. With that let's conclude the session. Take a moment to tune back into your senses. Listen to your ears and engage your sense of sound. Then take a deep breath in and see what sense are present in the air around you. Then gently open your eyes and let your sight refocus by resting it on any object in front of you. And that's about it for this session. Enjoy your newfound sense of stability and protection. And feel free to return whenever you need it. See you next time.