Welcome to your mind awareness meditation.
Through meditation,
You become more aware of your thoughts.
Meditation helps you create pauses between those thoughts and spaces between breaths.
In those moments,
You cultivate mental clarity,
Focus,
And calmness.
And you learn to become more focused on the present moment.
Begin by taking a deep breath in and exhale.
Let it go.
Gently soften your gaze as you arrive in a comfortable seated position.
Let your spine be tall and free.
And see if you can relax your whole body from your feet all the way to the crown of your head.
Release any holding or tension.
Allow your body weight to move down towards the earth.
Now draw your attention to your breath.
I'll now guide you through a short breathing exercise.
You'll count your breaths backwards from 10 to 1.
I'll guide you through the first round and then you'll continue on your own in silence.
Let's begin now.
Take a deep inhale.
Hold.
And exhale 10.
Inhale.
Exhale 9.
Slowing down the breath.
Inhale and exhale 8.
Inhale exhale 7.
Stay with the breaths and the counts.
Inhale exhale 6.
Inhale exhale 5.
Inhale and exhale 4.
Inhale exhale 3.
Staying present.
Inhale and exhale 2.
Inhale and exhale 3.
Stay with the breaths and the counts.
Inhale and exhale 1.
Now continue counting on your own from 10 to 1.
Focus on your breaths and on the counts.
Anytime your mind wanders,
Bring it back to the counts and to the breaths.
Now release the counting of your breaths and open the observer perspective.
See if you can witness yourself sitting and breathing.
Become aware of yourself in the room.
Let all that arises to the surface of your awareness come through.
Any thoughts,
Sensations or emotions,
Let it all come through.
Bringing awareness to your mind as thoughts arise.
See those thoughts as though they were clouds and let them float by.
See if you can observe your thoughts without being attached.
Just let them go like clouds in the sky.
Let yourself be an objective observer.
Notice the quality of your thoughts.
Notice the cadence of your thoughts.
Take judgment,
Simply observing.
Like clouds in the sky,
Let them go by.
Now take a deep breath in,
Affirm,
I am present in this moment.
At this moment,
I am at peace.
And with your next breath in,
Affirm again,
I am present in this moment.
Exhale,
At this moment,
I am at peace.
Take a deep breath in,
Affirming,
I am present in this moment.
Exhale,
At this moment,
I am at peace.
Namaste.
