This is a mindfulness exercise,
It will allow you to anchor yourself using the breath when you are stressed or anxious.
During this session,
Your mind and body will reach a calm and relaxed state,
Allowing healing to begin.
Even a few moments of this healing calm will be beneficial to you.
So you could look at this as a time of giving peace to yourself.
I will guide you through this mindfulness exercise,
And at the end,
A soft chime will sound,
Allowing you to return to your day.
Whatever thoughts may come into your mind,
Do not judge them,
Or yourself,
Simply let them come and go.
You can do this exercise when sitting or laying down.
To begin,
Make yourself comfortable,
Close your eyes,
And allow your body to settle.
Focus on your breathing,
Where you feel it most strongly,
Nose or mouth,
Chest or stomach.
Let your focus gently become aware of the movement of breath,
Your stomach rising and falling,
The feel of it as you breathe in and out.
Allow yourself to inhabit all of the sensations of your body as you breathe,
Feel your mind sinking down into complete awareness of it.
Whatever you are feeling within yourself,
Accept it with calm and kindness,
Slowly relax into being within your body,
As your consciousness becomes at one with it,
Relax,
Deeper and deeper,
Down and down,
So that you are aware of your whole body responding to your breath.
Allow kindliness and healing to encompass you,
Let it saturate every breath that you take,
And feel it flowing deep into your body,
Its energy radiates out to touch every part of you,
It is radiant,
Soothing,
Gentle and powerful,
Feel it as deep healing energy,
Even a few moments of this can be effective and beneficial,
You may have thoughts and emotions coming into your mind now,
Simply be aware of them,
As if you are observing someone else,
Without any judgement,
Only compassion.
Thoughts are not facts,
And often they are not real,
They can be memories or suppositions,
Saying i think is not the same as i know,
Thoughts will come and go just as your breath goes in and out,
They are not fixed or immutable,
But fluid and ever changing,
Return to awareness of your breath,
And allow it to anchor your mind,
Follow the sensations of your breathing all the way in,
And then,
All the way out.
Whenever your attention drifts away,
Simply return to your breathing,
Knowing that each time you are in a state of deep calm,
It is doing you good,
Be patient with your wandering thoughts,
And also realise that when you find yourself thinking them,
You are in fact being mindful of them,
So you are succeeding in your practice.
Your awareness of your wandering thoughts is bringing you back to the moment.
Now,
Open your eyes,
Take your time as you move and get up,
There is no need to rush,
You have given your mind and body a healthy experience and can now get on with whatever your day may hold.
