And during this meditation you'll develop mindfulness by being aware of different experiences within your body and observing whenever your attention moves away from them.
If you just start out by taking your meditation posture either seated or lying down,
Then allowing your eyes to gently close over,
Allowing them to relax,
Aware of any sounds around you,
Simply allowing the flow,
The change within the sound to hold your attention.
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Now take a few slow,
Gentle breaths to allow yourself to relax,
Feeling that relaxation coming into your body.
As you relax,
Notice how your body feels heavier.
With slow,
Gentle breaths,
Soften,
Relax into that feeling of heaviness.
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Now for your first training in mindfulness,
Keep that feeling of relaxation,
Of heaviness of your body within your mind,
And see if you can notice any time your attention wanders away from it.
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Has your attention wandered?
Maybe it has wandered to a thought,
To a memory,
To a sound.
If it has,
That's okay,
Simply acknowledge it,
And gently bring your awareness back to your body,
To what it feels like just to be here.
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Now bringing your awareness back into your body,
Becoming aware of any feeling of warmth or coolness within your body,
Just keeping them gently within your mind.
For your second training in mindfulness,
Keep the feeling of warmth or coolness within your body,
Gently within your mind,
And see if you can notice any time your attention wanders away from them.
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Has your attention wandered?
Where has it wandered to?
Acknowledge it,
And gently bring your awareness back into your body.
Softening,
Relaxing awareness into your body with some gentle slow breaths,
Relaxing into the feeling of heaviness,
Into the feeling of warmth or coolness,
Becoming very present within your body.
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As you relax more deeply,
Start to be aware of the place where your body touches the chair or the floor,
Aware of that feeling of touch.
Noticing any experience of pressure,
Of hardness or softness.
For your third training in mindfulness,
Keep the experience of your body touching the chair or the floor within your mind,
And see if you can notice any time your attention wanders away from it.
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Has your attention wandered?
Where has it wandered to?
Simply acknowledge it,
And gently bring your awareness back to the place where your body touches the chair or the floor.
Softening,
Relaxing into it with some slow gentle breaths,
Relaxing into the feeling of pressure,
Becoming very present just here.
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Now bringing awareness back into your body,
Becoming very present within your body again,
Opening your awareness to any sounds around you and allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
